Sitting at a desk for long hours can lead to stiffness and back pain, but incorporating a few simple stretches into your day can make a big difference. At Unity Chiropractic Wellness, located near Grand Central Terminal in NYC, we help patients find easy ways to manage back pain and improve posture.
1. Cat-Cow Stretch (Seated)
This stretch gently mobilizes your spine to reduce stiffness.
- Sit upright in your chair.
- Arch your back, lifting your chest (Cow pose).
- Round your back, tucking your chin to your chest (Cat pose).
- Repeat 5–10 times.
2. Seated Spinal Twist
Loosen your lower back and improve mobility with this twist.
- Sit tall in your chair with feet flat on the floor.
- Place your right hand on the back of the chair and twist to the right.
- Hold for 15–30 seconds and repeat on the other side.
3. Forward Fold
Stretch your hamstrings and lower back to relieve tension.
- Stand or sit and bend forward, letting your arms dangle.
- Hold for 15–30 seconds and slowly return to standing.
4. Side Stretch
Loosen your sides and improve posture.
- Sit or stand tall.
- Reach your right arm overhead and lean to the left.
- Hold for 15 seconds and repeat on the other side.
5. Chest Opener
Counteract hunching over your desk with this stretch.
- Interlace your fingers behind your back.
- Straighten your arms and lift your chest.
- Hold for 15 seconds.
Visit Unity Chiropractic Wellness
If you’re dealing with back pain, our team at Unity Chiropractic Wellness is here to help. Call us at 917-338-7811 or book online today!