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Stretches You Can Do at Home

Posted by Alex Berlin on

Stretches You Can Do at Home

In our previous articles, we touched on why good posture is important and which workouts we believe can help improve posture. Now, in this article, we share some of the easy stretches you can do to loosen the back and engage those core muscles to keep them strong.

Stretch Anytime, Anywhere!

A good thing about stretching is that you can do them anytime you have an extra minute. Waiting for the kettle to boil? Commercial break while watching your favorite show? Get up and stretch and you’re all good!

You can stretch at home or at work – basically anywhere. Minimal movement is required - meaning you won’t be disruptive to anyone around you.

To stretch effectively, you won’t need any heavy or expensive equipment or any gear (although appropriate activewear might help).


Doing It Right

1. When stretching, make sure to keep breathing. This may be a no-brainer but some of us, when focused on a task, forget to breathe. Remember to breathe when you’re stretching to encourage flow of oxygen throughout the body.

2. As with everything, remember to stretch in moderation. Overdoing it may do more harm than good so, be sure to time your stretches and limit them.

3. Take your time. Stretching can be more helpful and impactful when done slowly. Consider warming up before doing any hard stretches. This will allow muscles and joints a chance to get ready for the stretch session.

Stretches for the neck:  

The Chin Tuck

  • Sit or stand upright, looking ahead. Make sure your back and neck muscles are loose.
  • Pull your chin downward until it touches your neck. You should feel your neck and nape muscles stretching.
  • Hold for five seconds.
  • Release
  • Repeat

The Swivel

  • Sit upright, looking ahead. Keep your hands on your lap and shoulders back, loose.
  • Slowly turn your head to the left, making your chin parallel to your shoulder, if possible.
  • Hold for five seconds and feel your neck muscles working.
  • Release
  • Repeat


Stretches for the shoulder:

The Roll

  • Sit or stand upright, looking ahead.
  • Bring your forearms up to your chest, parallel to your shoulders.
  • Roll your shoulders backward slowly, stretching the shoulders and pectorals.
  • Repeat ten times.
  • Reverse the direction of the roll and repeat another ten times. 

The Shrug

  • Sit or stand upright, looking ahead. Keep your hands on your lap or on either side of your body.
  • Relax the shoulders and neck.
  • Lift both shoulders upright, feeling the squeeze in the muscles. 


Stretches for the back:

The Forward Hang

  • Sit or stand upright, looking ahead.
  • Clasp your hands together behind your back and keep feet apart.
  • Lean forward, still with the hands clasped together.
  • Hold the post, feeling the stretch in the back and arms.
  • Return to upright position.
  • Release the hands

The Basic Twist

  • Sit or stand upright, looking ahead.
  • Bring your forearms up to your chest, parallel to your shoulders.
  • Keep your legs apart, your feet parallel to your hips.
  • Twist your torso from one side to the other, going slowly.
  • Repeat ten times.


Carve out some time in your busy day to stretch your muscles. Tension can build in the body and, in time, cause serious health problems. Stretching allows you to relax not only your muscles, but also your mind.