“You should really stretch more.” It’s something many of us hear often — but do we actually do it?
With work-from-home and home offices becoming the new norm, many of us have slipped into a more sedentary lifestyle. We spend more time sitting, less time commuting, and often work longer hours than we used to. That’s exactly why adding regular stretching throughout the week can help counterbalance all that sitting.
A stretching routine supports a healthy lifestyle by helping improve range of motion, reducing the likelihood of injury, and allowing us to perform daily tasks more comfortably — without excess strain or discomfort.
Why stretching routines matters
It’s important to condition our bodies so we can handle the increased physical demands we’re placing on them.
Having a stretching routine is a key component in injury prevention when returning to more rigorous activity. After prolonged inactivity, we often feel stiff and tense, which can leave us more susceptible to injury when we introduce new stressors. When we improve flexibility through consistent stretching, we’re better able to move through a full range of motion without feeling overly tense — helping prevent sprains and strains.
Stretching can also improve strength and performance. The goal is better flexibility and control throughout the full range of motion. When you’re more confident in your movement, you’re less likely to get injured — and you can build strength in those positions as well. In that sense, improving flexibility is also a means of getting stronger.
Work posture, imbalances, and daily tension
Despite what we may think, we are very asymmetrical. We have a preferred hand, a side we lean on, and often a workstation setup (like dual monitors) that causes our head and neck to turn one way more than the other. Over time, these habits contribute to muscle imbalances and unequal tension — which can lead to daily aches and pains.
Some of the easiest ways to combat this include watching your posture, creating a more ergonomic setup, and building movement and stretching into your day. You don’t need to be stretching constantly — even a small 5-minute break every hour or so can make a difference, helping your body move rather than staying confined to one position for extended periods.
Stretching Routine: Where do you start?
Okay — you’re ready to stretch to help reduce tension, aches, and pains from sitting at a desk or working on a computer all day. But where do you begin?
Stretching can be as simple as getting up, moving your body, and going for a short walk. It can also be more targeted, focusing on specific muscle groups that tend to tighten up from desk work. Before starting a routine, here are a few helpful things to consider:
- Focus on major muscle groups. It’s often easiest to start with larger areas that hold tension: neck/shoulders, chest, forearms/wrists, lower back/hips, legs, and ankles.
- Stretch throughout the day when you can. Mornings, late afternoon, and evenings are popular times, but short “mini sessions” during the day are great too. Aim for a routine at least 2–3 times per week.
- Start with shorter holds. When beginning, hold static stretches for 10–30 seconds. Over time, work toward holding each stretch for a minimum of 60 seconds.
- Repeat often for best results. Consistency is where the benefits show up.
Stretching routine supports everyday movement
Improving flexibility supports freedom of movement for everyday activities — bending down to tie your shoes, picking up groceries, or mopping and vacuuming the floor. These tasks can become more difficult as we age, which is why a regular stretching routine is so valuable: it helps keep everyday movement comfortable and accessible.
