0:000:00
Relaxing Full Body Stretching Routine for Stress Reduction, Seated
AskDoctorJo•Processed: Mar 03, 2026
12-minute workout video. Stretching, Low Impact, Cool Down. targeting Full Body, Neck, Back, Hips, Legs. low intensity. helps with Stress Reduction / Better Sleep, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout consists of a series of seated stretches targeting the neck, upper back, lower back, hips, and legs, designed to relieve stress and promote relaxation.
🏃 Guide
This video is designed for individuals experiencing stress and anxiety, providing a gentle full-body stretching routine to promote relaxation.
Benefits
Improved flexibility and range of motion
Stress reduction and relaxation of tense muscles
Step-by-Step Guide
1
Neck Stretch
Sit comfortably, place one hand under your thigh, and gently pull your head to the side. You should feel a stretch in your neck. Avoid pain.
2
Upper Back Stretch
Squeeze your shoulder blades together while keeping your shoulders down. Hold for 3-5 seconds and relax.
3
Trunk Rotation
Sit upright and gently twist your torso to one side, feeling a stretch in your back. Alternate sides.
4
QL Stretch
Sit on one hand and reach over with the other arm, feeling a stretch in your lower back. Avoid forcing the stretch.
5
Knee to Chest Stretch
Bring one knee towards your chest while keeping your back straight. Hold for a comfortable stretch.
6
Hamstring Stretch
Extend one leg straight while sitting at the edge of your chair, lean forward slightly to feel a stretch in your hamstring.
7
Calf Stretch
Extend one leg out and pull your toes towards you, feeling a stretch in your calf. Keep your leg straight.
Safety Notes
Avoid if you have severe neck or back issues. Consult a healthcare provider if unsure about any movements.
Duration: 12m 55s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Anxiety DisordersDepression
Therapeutic Goals
Stress Reduction / Better SleepFlexibility / Range of Motion
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
Equipment Needed
🏋️ Chair
Primary Focus
💪 Full Body💪 Neck💪 Back💪 Hips💪 Legs
Category
StretchingLow ImpactCool Down
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#12 min#medium length#Stretching#Low Impact#Cool Down#beginner#Chair#Full Body#Neck#Back#Hips#Legs#low