Are you tired of feeling stiff and uncomfortable at your desk all day? Do you want to improve your posture and reduce your risk of injury? In addition to adding in a yoga class or two per week, try incorporating these simple yet effective stretches throughout your workday. They’ll help ease the aches and pains that come with sitting at a desk for several hours, so that you can feel more energized and limber throughout your week!

1. Neck stretches  

Start by sitting up straight with your feet on the floor. Gently tilt your head to the right, bringing your ear toward your shoulder. Hold for a few seconds and then repeat on the other side. You can also gently roll your head in a circle, making sure to not push your neck beyond its natural range of motion. For an added stretch, you can place your opposite hand on your head and gently press down.

2. Shoulder stretches 

Reach your left arm across your chest and use your right hand to gently push your left elbow towards your body. Hold for a few seconds and then switch sides. You can also roll your shoulders forward and backward or shrug them up and down to release tension.

3. Wrist and hand stretches  

Stretch your fingers out wide, then curl them into a fist and repeat a few times. Rotate your wrists in circles to relieve any stiffness or discomfort. For an added stretch, hold your hand out with your fingers pointing down, and use your other hand to gently pull your fingers back towards your wrist.

4. Seated twist 

Sit up straight and place your right hand on your left knee. Twist your upper body to the left, using your left hand to hold onto the back of your chair for support. Hold for a few seconds and then repeat on the other side.

5. Hamstring stretch 

While sitting in your chair, extend your right leg out straight and flex your foot. Reach your hands towards your toes and hold for a few seconds. Then switch sides and repeat.

And don’t forget to take your breaks. In addition to these stretches, Coach Jacqueline recommends using this great tip from Jay Shetty. It’s called the 3 W’s: Walk, Window, Water. Try taking a short walk (even if it is just around your office floor or house), look out your window for a few minutes and remember to drink water every hour. This will not only help keep you from getting too stiff, but also help with your ability to stay focused and energized throughout your workday.

Incorporating these stretches and this mindfulness technique into your workday can help reduce stress, improve your posture, and increase your energy levels so you’re ready to hit the club for your next workout. Your body and mind will thank you!