It makes a huge difference in how I feel throughout the day.

And I dont necessarily mean in terms ofproductivity, though thats sometimes a nice side effect.

Getting up and moving regularly throughout the workday simply makes me feel more like a human.

daily stretching routine

Katie Thompson

a break every now and then.

Sitting all day takes a toll on the upper body too.

The shoulders internally rotate when we have our arms in front of us at a computer, says Atkins.

Downward facing dog

The head comes forward, because of this shoulder positioning, she adds.

And once per day, get up and try a longer daily stretching routine, like the one below.

Shoot to hold each move for 60 seconds, she says.

daily stretching routine

Itll help your body and mind feel betterand thats something we all really deserve right now.

Downward Facing Dog

The classic yoga pose stretches your chest, hamstrings, and back.

Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.

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Spread your hands wide and press your index finger and thumb into your mat.

Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling.

Straighten your legs as best as you’re free to and press your heels gently toward the floor.

woman doing pretzel pose stretch

Your head should be relaxed between your arms, facing your knees.

Your back should be flat.

Hold for 60 seconds.

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Start standing or sitting tall.

Place your left hand on the middle of your back, palm and elbow pointing out.

Reach across the front of your body with your right hand and grab onto your left bicep or elbow.

9090 Psoas stretch

Hold for 60 seconds and then repeat on the other side.

Hands-Behind-Back Drill

This energizing mobility drill will help loosen up your tight shoulders.

Lie face down and place both hands palms down on the back of your head.

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Your elbows should be pointed out to the sides.

This is the starting position.

Extend your arms in the shape of the letter Y. Circle your arms back in the reverse direction to return to the starting position.

Do this for 60 seconds.

Keep your right foot flexed.

Let your leg rest flat on the floor.

Keep your left foot flexed.

Keep your right butt cheek on the floor.

attempt to move the left cheek as close to the floor as possible.

It may not be possible if youre super tight.

Hold for 60 seconds, then repeat on the other side.

Piriformis stretch

This is one important stretch to help counter all the sitting.

Sit on the floor with both legs extended in front of you.

Cross your right leg over your left and place your right foot flat on the floor.

Lunging Psoas Stretch

This stretches one of the most important hip flexors in the bodythe psoas.

Kneel on your right knee.

Place your left foot flat on the floor in front of you, knee bent.

Place your right hand on a foam roller (or another object thats roughly calf-height) for support.

Press down on the foam roller to deepen the stretch.

Hold for 60 seconds then repeat on the other side.

Puppy Pose

This modified version of Down Dog doesnt stretch the hamstrings.

Instead, it focuses on opening up your chest and extending your back.

Start on all fours.

Walk your arms forward a few inches and curl your toes under.

Push your hips up and back halfway toward your heels.

Push through the palms of your hands to keep your arms straight and engaged.