Spending long hours hunched over your desk can leave the body feeling tense and stiff. However, incorporating a regular stretch routine into your day can not only improve flexibility but also reduce muscle tension and improve posture.
Stretching offers a great way to stay fit and healthy and ensure you’re moving your body in a way that supports your needs in your day-to-day life. This quick 15-minute stretching routine can be done on your lunch break when you need a moment away from your screen, or at the end of a long day to melt away any tension.
This article is Day 8 of Healthline’s 30 Days of Movement Challenge. Learn more about how you can build long-lasting fitness habits through quick and accessible exercises by following the Challenge.
Next, read Day 9: Low Impact Cardio Exercises.
Quick start guide:
- Duration: 15 minutes
- Equipment: Long loop resistance band (can also use stretchy fabrics like leggings or tights)
- Accessibility: Low impact, suitable for small spaces
- Level: Beginner friendly
Wall butterfly stretch
- Begin by sitting next to a wall with your left hip against it.
- Lie back and slowly lift your legs with control to maintain core stability, keeping them extended against the wall.
- Bring the soles of your feet together and with control, bend your knees and slowly bring your legs down the wall.
- Ensure your soles stay connected. Stop when your knees drop outward, or form a butterfly or triangle shape.
- Hold this pose for 30 seconds or as long as you feel able.
- Engage your core, and slowly bring your legs back up the wall with control.
- Repeat this movement for 3 sets.
Modifications: If the stretch feels too strong, move further away from the wall. It can also be helpful to place a pillow under your hips if they feel tight.
Downward-facing dog
- Begin on all fours, with your hands under your wrists and your knees under your hips.
- Press gently into your hands, then lift your knees.
- Bring your hips up toward the ceiling.
- Keep your heels slightly off the ground and straighten your legs, so that your body is in an upside down V shape.
- Press firmly into your hands and make sure your weight is distributed evenly between both sides of your body.
- Ensure your head is in line with your upper arms.
- Hold this pose for up to 1 minute and repeat 5 times.
Modifications: To reduce pressure on your wrists, press into your forearms rather than your hands.
Child’s pose
- Begin on all fours and extend your arms forward with your palms facing down.
- Bring your big toes in to touch, so your legs make a triangle shape.
- Keeping your knees on the floor, send your hips back and rest your forehead on the ground.
- You should feel a stretch in your lower back and shoulders.
- Stay in this pose for as long as it feels comfortable.
- Repeat 5 times.
Modifications: To make the movement easier, bring your arms closer to your body and avoid bringing your toes together.
Tips From Our Health Editors“I see physical activity kind of like taking a shower: It can be hard to will yourself to get up and do it, but once you’re doing it, you want to keep going, and once you’re done, you feel even better than you did at the start.”
— Sarah Choi
Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.