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8. Spinal twist. Sitting up straight with your feet flat on the floor and hips- width distance apart, turn your torso to one side, aiming to grab the back of your chair with the opposite hand. Don’t push it, though. Hold for 15 seconds. Repeat on other side.
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9. Thigh stretch. Standing up, grab your foot behind you, pulling your foot to your butt. Make sure to keep your shoulders back, hips level and knees parallel to prevent knee injury. You can do these facing a wall so you have some extra support. Hold for 15-30 seconds, slowly lower your leg and repeat on the other side.
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10. Squat stretch. “A common recommendation I make is simply to sit at the bottom of the squat position,” Miller said. “Start with 30 seconds at a time, increasing from there.” This can be a hard one to accomplish, but definitely one you want to strive to do. If you’re just getting started, stay near your desk for help with balance. Make sure your weight is back in your heels, your hips are below your knees and your knees are tracked directly over your toes. Keep your back straight, shoulders back, and head in an upright, relaxed position.