A saying I really like is “What you do a little, a lot, is more effective than what you do a lot, a little.”
This is very true when it comes to stretching. While a yoga class is great, stretching for 10 to 15 minutes every day will be far more beneficial than a yoga class once a week. 
If you value how you feel and being able to move pain-free then this 10 to 15 minute daily routine will be perfect for you.

1. Kneeling Hip to Quad Stretch

Also known as a couch stretch as you can easily do it up against your couch. This is a great way to relax and release tight hips and quads that result from sitting all day. 

You can put a cushion under your knee and use the coffee table for balance if you are going to do it in the lounge. 

2. Option One: Sit and Reach and Rotate or Slant Board Stretch

The sit and reach can be done on the floor if you don’t have a bench and simply reach as far as you can. 

If you can’t reach your toes, grab hold of your calves. 


2. Option Two: Slant Board Stretch

I love the slant board although the stretch can be a little intense depending on how tight you are. You can pick one up online from Kinta Fitness.

Bend over with soft knees and gently try and straighten your legs out. 


3. Option One: DB Unrolling Flye on the Ball

This is a great dynamic stretch for opening up your chest and preventing rounding of the shoulders that results from sitting at a desk for too long or on a phone or ipad. DB 

3. Option Two: Chest Stretch in Rack/Doorway

This is a simple option you can easily do at work periodically throughout the day again to open up those shoulders and prevent tightening of the chest which will lead to poor posture. 

You just need to substitute the rack for a doorway. 

4. Dead Hang

Probably the best thing you can do for your shoulders. You can buy a Pull-Up bar that fits on your door frame from amazon for around $50 which will work perfectly. 

Check out the post I did on Instagram to find out more. Click here  

5. Pigeon Stretch

This is one of the best exercises for relieving lower back pain. It stretches out the piriformis and can easily be done on any bench, desk or table that is around hip height. Put a folded towel down first and be careful you don’t rip your pants if you do it at work. 


Do these each day for 30 to 60 seconds two times through and I can guarantee you will notice a huge difference in only a matter of weeks.  

Cheers Marty

Leave a Comment

Shopping Cart