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.



Life is way too short to constantly be looking down on yourself. Find ways to make you feel confident, strong, and overall happy. Buy clothes that make you feel good. Workout in the morning start your day off right and give you energy. Look in the mirror and smile. List some things you love about yourself. Find little ways to make yourself feel more confident. It’s not selfish to love yourself. It’s necessary and mentally healthy. These little things that you change will create an entirely new outlook on yourself and life in general. So figure out the sources of negativity in your life, let them go, and be proud and content with what your body and mind are capable of doing. 🙂