5 exercises to hit the reset button

Woman with dark hair wearing a turquoise shirt and gray leggings sitting on a stool, tilting her head to the side as part of a neck stretch, hands resting on her thighs, with a window and a daybed with decorative pillows in the background

Take a short midday break to get rid of built-up tension.

Stretching is a great afternoon pick-me-up. It can help loosen stiffness and release stress. Try these five moves before or after lunch to head into the afternoon relaxed and refreshed. All you need is your body and enough room to spread your arms. You can do them standing or in a chair — whichever you prefer. Go through this list once and take 5-10 breaths in each position.

1. Neck Rolls

Woman sitting on a chair and tilting her head to the side while doing a neck stretch in a bedroom settingWoman seated on a chair with her head tilted downward, demonstrating a neck stretch in a bedroom settingWoman seated on a chair, tilting her head to the opposite side to stretch her neck in a relaxed indoor setting

Tip your head to one side and relax the opposite shoulder. Slowly lower your chin toward the center of your chest, and roll to the other side. Roll from side to side a few times slowly.

2. Elbows-Wide Chest-Opener

Woman seated on a chair with hands clasped behind her head, performing a chest and upper back stretchIBack view of a woman seated on a chair with hands clasped behind her head, stretching her chest and upper back

Interlace your fingers behind your head with your elbows pointed to either side. Lift your chest and lay the weight of your head back into your hands. Open across your chest and gently squeeze your upper back.

3. Hands-Interlaced Cat Stretch

Woman seated on a chair with arms extended forward and hands clasped, demonstrating a seated upper back stretch in a bedroom settingSide view of a woman seated on a chair with arms extended forward, performing a seated upper back stretch

Keep your fingers interlaced and press your palms straight forward in front of you. Round through your upper back and let your chin fall toward your chest. You can let your shoulders come up by your ears as you press your palms forward and stretch across your shoulder blades.

4. Hands-Interlaced Side Stretch

Woman seated on a chair with arms extended overhead and leaning to the side, performing a seated side stretchWoman seated on a chair with arms extended straight overhead, demonstrating a seated overhead stretchWoman seated on a chair, stretching her arms overhead and leaning to the opposite side for a seated side stretch

Keep your fingers interlaced and press your palms straight up to the ceiling. Bend sideways and feel the stretch along your arm and down the side of your body. After 5-10 breaths, come upright and bend to the other side.

5. Forward Fold

Side view of a woman seated on a chair, bending forward with arms reaching toward her feet in a seated forward fold stretchFront view of a woman seated on a chair, bending forward with arms hanging toward the floor in a seated forward fold stretch

Release your arms and fold your upper body over your lower body. If you’re sitting, let your belly rest on your thighs and your arms hang down toward the floor. If you’re standing, keep your knees slightly bent and either let your arms hang or grab opposite elbows. Breathe into your entire back.

Reset = Complete!

Once you’re ready, slowly stand back up and take a final deep breath. Hopefully, you feel re-energized and ready for the rest of your day.

In this article:
Beginner routines

Was this article helpful?

Be the first to find this article helpful

0 people found this article helpful

You might also like

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Learn more about this library.