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If you are not into intense workouts and yoga, here are simple and quick exercises you can do.

Working from home definitely changed our routines. Almost our entire waking day is spent cooped in an office space or a quiet corner in our house, making it more difficult to compartmentalize personal and work life, and for some, making time for physical activity. If you are not the type to engage in full workouts or yoga sessions, then these easy and quick exercises can help you. Stretching your arms, legs, and hamstrings can improve your blood circulation. You can reduce stiffness and pain in your muscles as well after hours of staying behind your desk or makeshift workspace.

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A variation of the Levator Scapulae Stretch is to place one hand on the opposite side of your head and gently bend. (Photo from The Sensible Fay)

Levator Scapulae Stretch

Targets: Levator Scapulae or the muscle running down from your neck to your shoulder.

Stand facing the wall with your feet apart. Raise your right hand and place it on the wall as high as you can, but your elbow should be above the height of your shoulders. Turn your head to the left, tilting your chin down. Hold this position for 10 to 30 seconds, then repeat similar movements on the other side.

(Photo from unsplash)

Shoulder Stretch

Targets: shoulders and arms

You can do this either seated or in a standing position. Stretch your left arm across your chest, holding it with your right hand. Gently pull towards your body to feel a nice stretch on your left shoulder. Hold for 10 to 30 seconds before switching to your right arm.

A variation of the Spinal Twist Stretch is to sit cross-legged with one leg over the other. (Photo from Dane Wetton).

Seated Spinal Twist Stretch

Targets: upper back and lower back muscles, intercostal muscles or chest, abdominals, obliques, and the muscles in the buttocks.

On the floor, sit upright with your legs straight out. Bend your right knee, crossing it over your left leg. An option here is to bend your left knee as well as close to your buttocks. Afterward, place your left arm behind your right knee as leverage. Slowly twist to your right and hold it for 15 to 30 seconds. You will feel a stretch on your lower back with this.

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(Photo from MindBodyGreen)

Glute Bridge Stretch

Targets: lower back, hamstrings, calves, abdominals, and core.

On a mat, lay on your back with your legs a hip-distance apart. Your arms should be flat along your sides, palms facing down. Bend your knees, keeping your feet on the floor. Raise your hips and lower back, making sure to keep your shoulders sticking on the ground. Hold this position for 20 to 30 seconds before slowly lowering your body back on the floor.

(Photo from Verywell Fit)

Thigh Stretch

Targets: entire thighs

Stand straight and lift one leg to grab your ankle, bending it backward. Hold on to a chair or a table to help you stabilize. Keeping your knees parallel to each other, hold this stretch for 10 to 30 seconds.

Featured photo from Top Sante.

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