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Working from home can take its toll on your body. Read on for 4 stiff muscle relievers in this 10-minute office stretch.

Feeling stiff? Check out this 10-minute office stretch routine with Doctor of Physical Therapy, Britni Keitz. Use the GIF as a guideline, be aware of your body and read the instructions.

(Doing new exercises can sometimes exacerbate old injuries or surgery areas. As always, your personal physical therapist is the best person to approve new exercises or routines.)

4 effective shoulder, neck and back stretches while sitting

1. Upper trap stretch

Stiff neck or raised shoulders? Hold 30-60 seconds and repeat as needed.

This is perfect to stretch your stiff neck muscles that can get tightened with increased tension from sitting at a computer desk all day. Grab the bottom of your chair, tilt your head to one side and gently hold your head. Do this stretch three times a day to find relief in your neck and upper traps!  

2. Shoulder stretch

Stiff shoulders from all that typing? Hold this stretch 30-60 seconds as needed.

Use this stretch for stiff shoulder muscles. You’ll be able to feel a good stretch in your shoulder. This stretches your triceps and posterior shoulder capsule. Holding this stretch for 30 seconds to 60 seconds 3 times a day may help decrease shoulder tension.

3. Glute stretch

Tense thighs? Tight lower body? Hold this stretch for 30-60 seconds as often as needed.

Prolonged sitting causes tightness and restriction. This stretch stretches your gluteal medius and piriformis muscle. By holding this stretch for 30-60 seconds 3 times a day, you can help that area relax.

4. Forward fold

Stiffness and tension in your back? Use this relaxing stretch and hold for 30-60 seconds.

Sitting and not moving for a while causes all kinds of tension and tightness in your back muscles. This forward fold helps stretch your back muscles. A great stretch for relaxing, hold 30-60 seconds 1-2 times a day.

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