The number of days worked by Australians per week, whether an owner, casual employee, or otherwise, was at least five.

Many of us find ourselves in an office setting Monday through Friday for hours at a time. This schedule often leaves us stiff and sedentary, which in turns makes us agitated, stressed, and depressed.

There's no reason to feel this way, however. Some of the best stretches are simple, straightforward, and can be done even in an office setting. They're also something you can add to your morning or evening routine, for a quick warm-up or cool-down every day.

If you're spending more than one-third of your time in front of a screen, like most Australians, you need to combat that somehow. Simple stretching exercises can help liberate us from physical and mental suffering, increasing mood, productivity, energy, creativity, and more!

Here, we discuss why you should incorporate these stretches into your daily routine. We also answer questions about each stretch—what is it? Why are we doing it? How do we do it?—that will give you the confidence to try them today.

It's time to live your best life. Here's how.

Astounding Mental and Physical Benefits of Daily Stretching

Before we name some of the best stretches you can do, we'll explain why you should do them.

Sure, stretching can make you more flexible, but what other fascinating physical benefits does it offer? Stretching improves

• Flexibility
• Muscle strength
• Range of motion
• Muscle health
• Heart rate and blood pressure
• Balance

And a slew of other things.

Simply moving around a little bit every day can even stave off largely-preventable diseases like diabetes.

Keep in mind that these benefits start to kick in once you've established a stretching routine. Stretching once a week won't have nearly as much of an effect than if you were to stretch five days a week. And if you're sitting down every day—which tightens and therefore shortens hamstrings, to name one adverse effect—you need consistency to see improvement.

But don't just let the physical benefits impress you. Stretching every day has several mental benefits, too. Stretching can

• Reduce stress and depression
• Improve mood
• Increase motivation
• Improve mental functioning
• Induce calm feelings
• Reduce anxiety
• Increase energy and improve overall well-being

These mental and physical benefits will not only make your job performance and workday better, but they'll make your day-to-day life better, too. With increased mobility, mood, and mental health, you'll be unstoppable!

Knowing all this, why wouldn't you stretch?

Let's now run through some simple yet effective basic stretches you can do every day.

8 of the Best Stretches to Incorporate Into Your Daily Routine

These stretches are fantastic for office workers, but they're great for everyone! So, practice these, and then spread the word to all your coworkers, friends, and family members.

Remember, if you've never really stretched before, go slowly. Don't push past your "edge," whether that's a physical, mental, or emotional one. Focus on building a strong foundation, and only do what your body allows—its ability will increase over time.

1. Hamstring Stretch (Standing or Seated)

This stretch is perfect for you office workers!

To target the hamstrings, begin by doing folds. Forward folds can be done from a standing or seated position.

If standing, slowly bend over your thighs. To prevent injury, keep a micro-bend in the knees. Allow your upper body to hang heavy over your legs.

If seated, place legs together in front of you with toes pointing up. Slowly bend over your thighs, hinging from the hips (not curling the back), while keeping back straight and crown of the head elongated.

Even pregnant women can do this pose! Simply make extra space between the legs for the belly to fit.

2. Spinal Twists (Seated or Lying Down)

This is a great way to warm up the spine and promote every type of movement, whether spinal or not.

If seated, place both legs straight in front of you. Bend one leg over one straight leg, putting the foot on the ground. Using your elbow against your bent knee, twist towards the bent knee. As you inhale, lengthen the spine, reaching through the crown of the head, and as you exhale, twist deeper.

Hold, then repeat on the other side.

If laying down, bend knees towards your chest. Fold bent knees to either side of your body with arms in a T-shape, shoulders plugged into the ground. If legs are to the left, look your head to the right, and vice versa.

3. Chest Opener

Opening the front of the body is a great way to combat the curved-forward position we sit in nearly all day long.

There are several ways to open your chest, but we'll discuss two ways that you can do right in your office.

One method is to reach arms straight behind you, interlacing fingers near the low back, and gently pulling that hand packet away from your body—stretching and broadening from the front of the body.

You can also find a corner of the office. Bend arms, placing hands against the wall, facing the corner. Apply pressure into your palms and lean into the corner until you feel a pectoral stretch on both sides.

4. Bridge Pose

Bridge pose is a great hip opener, perfect for those who spend much of their time seated.

Lay on your back, bending knees and placing feet to the ground, close to the bum. On an inhale, raise hips to the sky—lower the hips on an exhale. Move in and out of this pose several times.

You can also do this pose supported, by placing a block (or large book, or whatever is handy) near the low back, on the sacrum. Simply lay on top of this horizontally-placed block and allow a slow release of the lower back.

5. Child's Pose

This pose is passive but effective!

With a bend in your knees, lean back on your heels and lay over your legs, arms stretched in front of you or at your sides.

To feel more of a stretch in your lower back, keep thighs together and lay over your legs. For more of a hip stretch, spread knees outwards with heels connected, in a V-shape, and lean in between your thighs.

Breathe into any points of tension. With forehead on the floor, gently shake it back and forth.

6. Cat/Cow Poses

Cat and cow pose allows you to move your spine fluidly through flexion and extension.

Begin in a tabletop position. That means you'll be on the fatty part of the palm of your hand, protecting your wrists, and on your knees—four points of contact. If your balance is challenged, you can be on the balls of your feet; otherwise, keep tops of feet facing down.

For cat pose, curl your upper body, tucking tail and head, making a curve of the shoulders, inhaling navel to spine. For cow pose, dip the belly, and lift chest, chin, and tail. Move organically between each of these poses for at least 30 seconds.

This active movement should also bring some internal heat—almost like it's summertime!

7. Triceps Stretch

While sitting back on your heels over bent knees, you can stretch your triceps, allowing your arms to reduce any tension.

Bend one arm and raise your elbow to the sky. With the opposite hand, grab your elbow, and gently apply pressure, pulling elbow back. You should feel a gentle stretch from your armpit up the back of your tricep.

Repeat on the other side.

8. Gentle Neck Stretches

From the same kneeling position, you can also bring some movement into your neck muscles.

Slowly and gently bring your chin to your chest, elongating the back of your neck. After releasing some tension there, begin slow neck rolls. Slowly roll your head from chest, to left shoulder, to back, then right shoulder—and continue.

After a while in one direction, switch directions and do the same thing.

Motion Is the Lotion

If you're sitting at a desk Monday through Friday, nine hours a day, then you're an ideal candidate for these daily stretches. And really, everyone can benefit from these—male, female, old, young, full-time or part-time employee. If you have a body, it's time to make it move!

We care about your health, and that's why we're telling you about the best stretches. But we also want you to be informed on other health-related topics.

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