What stretches should I do after sitting all day?

Open the front of the body that sitting tightens — hip flexors and chest — then unwind the mid-back and neck. This routine guides those with slightly longer holds, both sides.

How do I decompress after work?

A few minutes of slow stretching plus slow breathing helps your body and mind shift out of work mode. This routine is built for exactly that, and pairs well with 4-7-8 breathing.

Is it better to stretch at the end of the day?

End-of-day is a good time for longer, relaxed holds because your muscles are warm from the day and you're not about to load them. Keep it gentle so it winds you down.

Workouts & Recovery · Recovery

End-of-day decompress

Shed a day of sitting before you log off — slightly longer, slower holds that open the hips, chest, mid-back and neck where a workday settles. The standing hip-flexor stretch and doorway opener undo the front-of-body tightness from sitting; a seated twist, neck rolls and a back extension unwind the spine. The app names and times each hold, switching sides for you, so you finish the day looser. Follow it with slow breathing to fully wind down.

Moves: 5
Length: ≈ 5 min
Level: All levels

Also known as after work stretches, decompress after sitting, end of workday stretch.

How the session works

1Find a doorway and a chair with a little room around you as you finish work.
2Press start. The app names each move, cues it, and counts each longer hold down.
3Let the holds be slow and easy — breathe out into each one, don't force.
4It runs a few minutes; pair it with slow breathing to switch off for the evening.

The moves

Standing hip-flexor stretch35s · each side
Stagger your stance, tuck the tailbone, feel the front of the back hip.
Doorway pec opener35s · each side
Forearm on the frame, step through to feel the chest open.
Seated thoracic rotation30s · each side
Sit tall, hands on chest or chair back, rotate from the mid-back.
Gentle neck rolls30s
Slow half-circles ear-to-chest-to-ear; skip the back of the neck.
Standing back extension30s
Hands on hips, gently arch back and look up — small range.

What it's good for

Opens the hips and chest that a full day of sitting tightens.
Unwinds the mid-back and neck with slower, longer holds.
A calm end-of-day reset that pairs naturally with wind-down breathing.

The evidence. Gentle stretching and slow breathing at the end of the day ease physical tension and help you transition out of work mode; keep the effort low so it relaxes rather than energises.

Safety

Keep every move gentle and within a small, pain-free range — stop any move that causes pain, dizziness, or numbness.
If you have an existing back, neck, hip or balance condition, or a recent injury or surgery, check with a clinician before starting, and hold a chair or desk for balance on standing moves.

Frequently asked questions

What stretches should I do after sitting all day?: Open the front of the body that sitting tightens — hip flexors and chest — then unwind the mid-back and neck. This routine guides those with slightly longer holds, both sides.
How do I decompress after work?: A few minutes of slow stretching plus slow breathing helps your body and mind shift out of work mode. This routine is built for exactly that, and pairs well with 4-7-8 breathing.
Is it better to stretch at the end of the day?: End-of-day is a good time for longer, relaxed holds because your muscles are warm from the day and you're not about to load them. Keep it gentle so it winds you down.

Try another routine

Related calculators

4-7-8 breathing

Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.