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12 best stretches you should do after sitting all day

If you find yourself sitting for long periods of time, try these stretches recommended by physical therapists to keep muscles loose and reduce pain.

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Last Updated: Sep 1, 2025
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Table of Contents

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1. Head tilts

1. Head tilts

2. Head turns

2. Head turns

3. Cross arm stretch

3. Cross arm stretch

4. Hand behind back stretch

4. Hand behind back stretch

5. Doorway stretch

5. Doorway stretch

6. Wrist extensor stretch

6. Wrist extensor stretch

7. Standing rotation

7. Standing rotation

8. Standing side bend

8. Standing side bend

9. Standing back extensions

9. Standing back extensions

10. Hip flexor stretch

10. Hip flexor stretch

11. Standing calf stretch

11. Standing calf stretch

12. Seated Glute Set

12. Seated Glute Set

Table of Contents
Best exercises after sitting too long
Stretching your head and shoulders
Stretching your arms
Stretching your trunk
Stretching your legs
The benefits of stretching
PT tip: Schedule breaks
How Hinge Health can help you
References

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