7 Moves To Relieve Stiffness From Sitting All Day—Full Body Mobility Routine

Whether you need a break from a long work schedule or a quick full-body warm-up before your workout session, this routine will help you release pent-up tension and give your joints a much-needed stretch.

Whether you go to the gym, work out at home or don’t exercise at all, mobility training and stretches are crucial for your health. Flexibility exercises can stretch your muscles and help your joints attain full range of motion—reducing back pain, preventing injuries and improving balance. According to a 2015 survey of Indian employees and students in the International Journal for Scientific Research and Development, 84 percent of participants agreed that prolonged sitting has had adverse effects on their bodies.

With the pandemic forcing us to shift to work-from-home and e-learning, sedentary hours have only been on the rise. That’s why mobility and flexibility exercises are indispensable for better posture and stress-relief. It also prepares your bodies for more intense training, and reduces the risk of unwanted sprains and pains. Try this simple but effective mobility flow by Mumbai-based mobility and movement coach Shereena Master, using just a yoga mat, a foam roller and a TheraBand. Don’t have a TheraBand? Use common household items like a PVC pipe or a towel. You can do these moves before, after, or in-between work, or as a pre-workout warm-up routine. Begin with 5 reps of each if you’re a beginner and build up to 10 to 12 reps, but make sure to not overdo it.

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