Best Stretches After A 9-5 Job

It’s common after a long work day to feel muscle tension, tightness, and aches from prolonged sitting or standing. One of the best things you can do for your body after a long day of work is stretch it out. Here are some of the best stretches to help extend your body, release some tension, and ease/prevent muscle aches. All of these can be done at home!

Broom stretch:

Grab a broom or stick, pick it up horizontally, pull it over your head, and slightly back until you feel a stretch in your chest.

Table stretch

I’m sure this has a better name, but this is what I’ll call it. Go over to the kitchen counter, bathroom counter, desk, etc. Bring both of your hands together and hip hinge back. This stretches your chest, shoulders, low back, hamstrings, and calves.

Downward Dog

On this one, try to push the heels to the floor, chest to towards the legs, and hips backwards. This is a little deeper stretch for the shoulders, low back, hips, hamstrings, and calves.

Runner’s lunge

Sit up straight, push hips forward and squeeze glutes. This is a great stretch for the hips and quads, helping relieve low back and knee pain.

Child’s pose

Bring butt towards heels and sink hips back. Brings a deep stretch to the quads and hips, helping relieve low back and knee pain.

Quad stretch

Lay on stomach, bring foot to butt and grab with the opposite hand. Brings a deep stretch to the quad, helping relieve hip tightness and low back and knee pain.

Spinal twist

Cross right foot over left knee. Bring left arm over right knee. Switch sides. Brings a deep stretch for the low back, helping relieve tightness and pain.

Knee tucks

Bring knee to chest, alternating legs. Brings a deep stretch to hips and hamstrings, relieving low back pain and hip tightness.

Falling into Place: The Importance of Self-Love


These pictures are about two years apart. Same amazing man I’m holding hands with that I’ve been with for almost four years now, and about 40 pounds down in the right picture. The right picture was the first time I had ever felt confident enough to wear a bikini in public.

Ladies, do NOT go on a fitness journey only for the intention of trying to find a special someone. The special someone you meet will love you for what’s on the inside and think you’re beautiful at any size. Steven called me beautiful every day whether I was 140 pounds or close to 200. There is a guy out there that will do the same exact thing for you, too.

When you’re on a journey to become healthier, do it for you. Do it to make yourself feel confident, to have better health (or get rid of some health issues), to learn to love yourself more, to meet those goals you’ve always wanted to reach, and to have your outside match your inside. Learn to LOVE YOURSELF and the rest will fall into place. It’s not at all selfish to love yourself. It’s necessary. <3