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How to Increase Flexibility at Work

How to Increase Flexibility At Work

Many people who work in an office or at a desk job can develop flexibility problems due to the sedentary nature of their work. Sitting in a chair for long periods of time can cause muscles to become tight and weak, leading to a lack of flexibility and mobility.

The hips and hamstrings are often the most affected by sitting for long periods. When you sit in a chair, your hip flexors become shortened and tight, while your hamstrings become lengthened and weak. This can cause a variety of problems, including lower back pain, knee pain, and hip pain.

In addition, sitting at a desk can cause the upper body to become stiff and inflexible. Typing on a keyboard and using a mouse can cause the shoulders and neck to become hunched forward, leading to tight chest muscles and a rounded upper back.

This lack of physical activity and movement throughout the workday can cause muscles and connective tissues to become tight and immobile, leading to a range of flexibility problems. This can make it difficult to perform everyday tasks and can even lead to injuries if left untreated.

Fortunately, there are many ways how to increase flexibility at work. In this post, we will delve into flexibility and some exercises you can do in the comfort of your office or home.

What is Flexibility?


Flexibility is the ability of the body to move joints and muscles through a full range of motion with ease and without discomfort. It allows individuals to move freely and perform physical activities with greater ease and less risk of injury.

Just like how a rubber band can stretch and be flexible, our muscles and joints can also stretch and move in different directions. When we have good flexibility, we can move easily without feeling tight or uncomfortable. 

What Causes Lack of Flexibility?

Lack of Flexibility

A lack of flexibility can be caused by a variety of factors, including a sedentary lifestyle, muscle imbalances, and strained muscles. Poor posture, injury, and aging can also contribute to a decrease in flexibility. In some cases, medical conditions such as arthritis or osteoporosis can also affect flexibility.

Flexibility training is an important part of any fitness routine, especially for individuals who sit for prolonged periods during everyday life. Incorporating stretching exercises throughout the workday can help improve flexibility and reduce muscle tightness and imbalances.

Can Flexibility Really Be Improved?

Improve Flexibility

Yes, flexibility can be improved through stretching exercises and physical movements. Stretching helps to elongate muscles, increase blood flow, and improve the full range of motion. Incorporating dynamic stretching, static stretching, and traditional stretching techniques into your fitness program can help promote flexibility.

By addressing these issues and taking steps to promote flexibility, people who work in an office or at a desk job can maintain their health and wellness and prevent the negative effects of a sedentary work environment.

Flexibility Training Exercises You Can Do at Work

Flexibility Exercise

Dynamic Leg Stretch

Dynamic stretches are a great way to warm up cold muscles before engaging in active movements. This dynamic leg stretch targets the hip flexors and lower limbs, helping to improve flexibility and range of motion. Here are the steps:

  • Start by standing with your feet shoulder-width apart.
  • Take a step forward with your left foot and bend both knees to lower into a lunge position.
  • Keep your back straight and your right ankle and foot behind you with your toes on the ground.
  • Gently push your hips forward to feel a good stretch in your left hip flexor.
  • Hold for a few seconds and then switch to the other leg.
  • Continue to switch legs, repeating for 10 to 15 repetitions.

Static Chest Stretch

Static stretches involve holding a stretch in a comfortable position for a period of time. This static stretch on the chest targets the upper body and can be done sitting or standing. Here are the steps:

  • Begin by standing or sitting with your shoulders relaxed and feet hip-width apart.
  • Place your left hand on a wall or doorframe at shoulder height with your elbow slightly bent.
  • Slowly turn your body to the right, keeping your left arm straight and your shoulder blades down.
  • Hold the stretch for 10 to 15 seconds and then switch arms.
  • Repeat on both sides for a total of 2 to 3 sets.

Static Forward Fold

This form of static stretch targets the hamstrings and lower back and can be done sitting or standing. Here are the steps:

  • Start by sitting cross-legged or standing with your feet shoulder-width apart.
  • If sitting, extend your legs straight in front of you with your feet flexed and heels on the ground.
  • If standing, bend forward at the waist, keeping your knees slightly bent.
  • Allow your head and arms to hang heavy toward the ground.
  • Slowly get deeper into the stretch, holding for 10 to 15 seconds.
  • Repeat for a total of 2 to 3 sets.

Arm Circles

This dynamic stretch targets the left shoulder, right shoulder, and upper back and can be done sitting or standing. Here are the steps:

  • Begin by standing or sitting with your feet flat on the ground and your arms extended at your sides.
  • Slowly raise your arms out to the side and up towards your head in a circular motion.
  • Continue the motion, making small circles at first and gradually increasing the size of the circles.
  • After 10 to 15 circles, switch directions and repeat.
  • Repeat for a total of 2 to 3 sets.

Self-Myofascial Release

Self-myofascial release, such as foam rolling, is a great way to release tension in stiff muscles and connective tissues. Here is one stretch you can do with a foam roller:

  • Start by lying face down on a yoga mat with the foam roller under your left thigh.
  • Place your hands on the ground in front of you for support.
  • Slowly roll the foam roller up and down your left thigh, pausing on any tender spots.
  • Switch to the other leg and repeat for a total of 2 to 3 sets.

Hip Flexor Lunge Stretch

This stretch is great for releasing tight hips and hip flexors. Here are the instructions for doing a lunge stretch:

  • Begin by standing with your feet hip-width apart.
  • Take a large step forward with your left foot and bend your left knee until your thigh is parallel to the ground.
  • Keep your right leg straight and press your right foot firmly into the ground.
  • Place your hands on your left leg or thigh and lift your chest.
  • Hold for 30 seconds, then switch the left knee and legs with the right knee and legs.

Chest Opener Stretch

This stretch can help relieve tension in the upper body and improve posture. Instructions on how to do a chest opener stretch:

  • Begin by standing with your feet shoulder-width apart and your arms straight out to the sides at shoulder height.
  • Bend your elbows and bring your hands behind your head, with your elbows pointing forward.
  • Squeeze your shoulder blades together and gently pull your elbows back.
  • Hold for 30 seconds.

Seated Forward Fold

This nice stretch can help release tension in the lower back, hamstrings, and calves. Step-by-step guide:

  • Sit on the edge of a chair with your feet leveled on the ground and your knees bent.
  • Place a yoga mat or towel on the ground in front of you.
  • Extend your legs out in front of you and flex your feet.
  • Inhale and lift your arms up overhead, lengthening your spine.
  • Exhale and hinge forward from your hips, reaching for your toes.
  • Relax your shoulders and neck and sink deeper into the stretch.
  • Hold for 30 seconds.

Remember to maintain proper form and go at your own pace. These stretching exercises can be modified to fit your needs and abilities.

More Expert Tips on Improving Your Flexibility

  • Use resistance bands: Resistance bands are a great tool for improving flexibility. They can help you stretch further and hold the stretch for longer. You can use them to target specific muscle groups and gradually increase your range of motion.
  • Try foam rolling: Foam rolling is a form of self-myofascial release that can help reduce muscle tightness and promote flexibility. By rolling over tight muscles, you can help break up knots and adhesions, which can restrict your range of motion.
  • Focus on your breath: Your breath can play an important role in improving flexibility. By taking deep breaths and exhaling slowly, you can help relax your muscles and release tension, making it easier to stretch.
  • Experiment with different types of stretching: There are many different types of stretching, including static stretching, dynamic stretching, and PNF stretching. Experimenting with different types of stretching can help you find what works best for your body and improve your flexibility.
  • Stay hydrated: Staying hydrated can help keep your muscles healthy and flexible. When your muscles are dehydrated, they can become stiff and tight, which can limit your range of motion.
  • Get a massage: Massages can help reduce muscle tension and improve flexibility. They can also help you identify areas of your body that are particularly tight or stiff, so you can target them with stretching exercises.
  • Incorporate strength training: Building strength in your muscles can also help promote flexibility. Stronger muscles are more flexible, so incorporating strength training into your fitness program can help you achieve a greater and full range of motion.
  • Do some yoga: Try to sit cross-legged or with your legs extended in front of you, and lean forward to stretch your hamstrings and lower back. A certified personal trainer or yoga teacher can provide expert guidance on how to perform these exercises with proper form.
  • Take breaks throughout the day: Sitting for long periods of time can cause muscles to become tight and stiff. Taking breaks throughout the day to stand up and stretch can help improve flexibility and prevent muscle imbalances.
  • Be patient: Improving flexibility takes time and patience. Don’t expect to see results overnight. Instead, focus on making incremental progress and celebrate the small victories along the way. With consistent effort and dedication, you can achieve greater flexibility and improve your overall health and wellness.

How Long Does It Take to Increase Flexibility?

The time it takes to increase flexibility varies from person to person and depends on several factors, including age, the current level of flexibility, and frequency of stretching. With regular stretching and physical activity, improvements in flexibility can be seen in as little as a few weeks. It is important to be patient and consistent with your stretching routine to see the best results.

How Can You Increase Your Flexibility Fast?

While there is no magic formula to increase flexibility quickly, incorporating a variety of stretching exercises into your exercise program can help speed up the process. Dynamic stretching, static stretching, and traditional stretching techniques can be combined to target different muscle groups and improve overall flexibility.

Strength training can also help promote flexibility by building strong, flexible muscles. It is important to remember to stretch regularly and to always listen to your body to avoid injury.

How Often Should You Stretch?

The U.S. Department of Health and Human Services recommends that adults engage in at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities at least two days per week. Stretching can be incorporated into your exercise routine on a daily basis, both before and after a physical workout.

It is important to listen to your body and avoid overstretching, which can lead to injury. Regular stretches help improve flexibility and reduce muscle tightness, leading to improved overall physical health and well-being.

Final Note

Incorporating flexibility exercises into your workday can help promote flexibility and range of motion, reduce muscle tightness and imbalances, and increase blood flow. But when performing any stretching program, exercise routine, as well as yoga practice, it is important to maintain proper form and stop immediately if you experience any pain or discomfort.

If you have any pre-existing medical conditions, it is recommended to consult with a physical therapist or healthcare professional before engaging in a physical workout. Additionally, older adults may require modifications or additional support during stretching exercises.

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.