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Has your body become clogged due to sitting and working for hours? Get rid of stiffness with this stretching routine

Samira Vishwas | June 5, 2026 10:25 AM CST

Stretching Routine: In today’s digital era, be it office work, online studies or entertainment, a major part of the day is spent in front of the screen. By sitting in the same posture for many hours continuously, the body gradually becomes stiff. Problems like neck pain, heaviness in shoulders, stiffness in waist and tiredness in legs have now become common. Many people ignore it considering it minor, but with time this problem can become serious.

Sitting for a long time causes the muscles of the body to become inactive and blood circulation gets affected. This is the reason why stiffness and pain is felt in the body. The good news is that by including some easy stretching exercises in your daily routine, you can get relief from this problem and make the body active again.

When we continuously sit in front of a computer, laptop or mobile screen, there is extra pressure on many parts of the body. Especially the muscles of the neck, shoulders, back and waist remain under tension for a long time. Due to this, the muscles start becoming stiff and stiffness is felt in the body. Also, due to lack of physical activity, flexibility also starts decreasing.

Adopt this stretching routine to remove stiffness

neck stretch
Sit straight and slowly tilt the neck to the right and then to the left. After this, move the neck in forward and backward direction. This stretch helps in reducing neck tension.

shoulder roll
Rotate the shoulders back and forth in a circular motion. Doing this exercise 10-10 times can reduce stiffness in the shoulders and improve blood circulation.

Cat-Cow Stretch
This yoga based stretch helps in relaxing the spine and waist. Maintain coordination of breathing while slowly bending the back upwards and downwards.

seated spinal twist
Sitting on a chair, slowly turn the body to the right and then to the left. This provides relief to the muscles of the waist and spine.

hamstring stretch
While standing or sitting, straighten your legs and slowly bend forward. This stretch relaxes the muscles of the legs and lower back.

take short breaks every hour

Experts recommend taking a break of at least 2 to 5 minutes every 45 to 60 minutes. During this time, take a walk, stretch your body and give your eyes a break from the screen. This will not only reduce stiffness but will also improve working capacity.

Keep these things in mind also

Maintain correct sitting posture.
Place the laptop or monitor at eye level.
Drink enough water.
Do light physical activity regularly.
Take out at least 30 minutes a day for exercise.