For the majority of us who spend most of the day chained to a desk, only to rush home (seated on the bus, of course!) to sit on the couch for another five hours trawling Netflix, this is for you!

There are so many opportunities throughout our day to burn an extra 20-100 calories, to stimulate blood flow, to activate our muscles, to use our heart and lungs and we just don’t do it.

For desk dwellers, you’re officially out of excuses!

Keep reading for the do-anywhere static stretches you should be doing every day for a healthy bod.

Hip Flexor Stretch

Stepping one foot back, lift your arms, keeping your palms facing inward and your thumbs pointing back. Avoid slamming your knee to the ground and keep your front knee in line with your toes. Make sure your back foot is far enough behind you so you can feel a stretch through your hip flexor. Hold for 30 seconds at a time for a static stretch.

If you’re after a dynamic stretch, lift your knee up for two seconds, squeezing your glutes at the top, and down for two seconds, repeat for a minute before switching legs.

Chest Stretch

Use a tree s’ like Sam s’ a door frame or the wall for this much-needed chest stretch. The only way you can get this exercise wrong is if your out-stretched hand is too low. Keep it at shoulder height and turn your upper body away.

Calf Stretch

If you wear heels every day, you’ll love this stretch. As soon as you lengthen through the calves you’ll feel instantly taller. Now find a step and start stretching. Hold for 30 seconds at a time for a static stretch.

If you’re after a dynamic stretch, lift your heel up for two seconds and down for two seconds, repeat for a minute before switching legs.

Gentle Back Rolls

Reach your arms out so your hands are in line with your head and pull your knees in so your feet are in line with your butt. Now roll your knees from left to right, ensuring your knees stay together.

The trick to mastering this move is to not let your shoulders lift as you roll your knees from side to side. This is the perfect exercise for your lower back. Hold for 30 seconds at a time for a static stretch. If you’re after a dynamic stretch, move your legs side to side at a faster pace for a minute.

Glute Stretch

Because we spend so much time sitting, not only do our hip flexors get tight so do our butt muscles. A glute stretch is the perfect solution.

Starting on your back, lift your left leg, place your right ankle across your left thigh and pull your left leg towards your body. If you’re struggling to feel the stretch you can push your bent knee away to increase the stretch. Hold for 30 seconds at a time for a static stretch. If you’re after a dynamic stretch, alternate legs, pulsing the stretch for two to three seconds for an entire minute.

Taken from Sam’s adventures with PopSugar AU

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.