The Seated Hamstring Stretch:
Sit near the front edge of a sturdy chair and extend one leg so the knee is straight and your heel is on the floor. Point your toes up to the ceiling. Sit up nice and tall and tip your body forward until you feel a stretch down the back of your leg. You might feel it from your heel to your mid back depending on how tight you are. Hold for 10 seconds and then do the same on your other leg.
When your hamstrings are flexible you’ll have improved technique when squatting, taking the pressure off of your lower back.
The Standing Calf Stretch:
Stand near something to balance against and extend one leg behind you, keeping your knee straight and placing your heel on the ground. Make sure both feet are pointing straight ahead. Bend your front leg a bit until you feel the calf of your back leg stretching. Hold for 10 seconds and then do the same on your other leg.
When your calves are flexible you’ll avoid night cramps and things like plantar fasciitis and heel pain.
The Chin Tuck:
Stand or sit with good posture, then overexaggerate your head position by sliding your chin back as though it’s level on a shelf. Feel as tall as you can. Hold that position for 10 seconds.
This position will stretch your neck and help realign your posture. Normal sitting posture is at 85% of this maximum position. Neck pain fades away when you have good posture.
The Seated Hip Stretch:
Sit on a study chair. Lift one leg up so that your ankle rests on your opposite knee, and your knee and hip rotate outward. Feel the stretch in your hip and buttcheek area. Hold for 10 seconds and then stretch your other side.
Having flexible hip muscles takes the pressure off of your back and helps ease sciatica.
The Doorway Stretch:
Stand in a doorframe and rest your forearms along the sides. Take a gentle lunge through the door, leading with your chest. Feel the stretch across the front of your chest and shoulders. Hold for 10 seconds.
Having flexible chest and shoulders help you stand up straight and opens up your lungs to be able to take deeper breaths.