Staying loose when you're stuck at home

Now that you’re #stayinghome, it’s likely that you’re sitting more than ever. No commute, no trip to get lunch, no after work activities. Here are some tips to keep your body moving.

Follow along with this 6-min sequence from our Program Director, Jeff.

Stretching is the perfect way to keep your body moving while you're stuck at home. It requires very little space, there's no sweating and it's basically silent (your neighbors may not love your jumping jacks as much as you).

The longer you're restricted to the confines of your apartment or house, the less you're activating your muscles. Use the time you would normally spend commuting to get in some quick and easy stretches and movement. Not only is stretching your muscles essential to keeping your body feeling good, it produces endorphins to help you relax, and promotes circulation to ease muscle and joint pain.

Here's Jeff's 6-min active stretching routine to help ease stress and muscle tension throughout the body:

Yes Neck Stretch

Yes is a stretch for the neck extensors (at the back of your neck). Great if you spend a lot of time sitting at a computer or on your phone. It helps relieve tension and discomfort in the back of the neck, upper back and shoulders. Also great for those with poor posture.

No Neck Stretch

No is a stretch for the back and sides of the neck. Try this to help improve posture, or help relieve tension in the neck and shoulders.

Maybe Neck Stretch

Maybe is a stretch for the back and sides of the neck. It's great to relieve tension in the neck and shoulders—particularly useful if you have poor posture or are seated at a desk for long hours.

Maybe So Neck Stretch

This is a stretch for the back and sides of the neck. It's great to relieve tension in the neck, shoulders and upper back. Try this if you have poor posture or are seated at a desk for long hours.

Serve The Platt*r

This is a stretch for the rhomboids (in your upper back, between the shoulder blades). Great for relieving shoulder and upper back pain, and improving poor posture. If you spend all day sitting at desks, this is for you!

Trap Tapp*r

This stretch targets the trapezius, which travels through the shoulder, neck and back. It helps control movements in the head, neck, shoulder and arms, making it a nice 1-2 punch along with the Maybe and Maybe So stretches. After completing both exercises, you'll feel more relaxed and may even be thinking more clearly!

Twist and Dipp*r

Twist and Dipp*r targets the quadratus lumborum, a deep abdominal muscle, which is often the culprit for back pain. All you need for this stretch is a chair, couch or stool.... and your feet flat on the ground! This stretch will help to not only relieve back pain but will also help you stand more upright, and reduce tension in the hips.


Crossov*r targets the piriformis, a deep gluteal muscle. This stretch will help reduce tension in the lower back, hips and knees. If you've ever dealt with sciatica or IT band issues, you should make this stretch part of your daily routine.

Hello Hammies

Tight hamstrings can lead to poor mechanics while walking and exercising along with pain in knee, hip and back.

Smooth Walk*r

The lower leg, foot and ankle are one of the more neglected areas of the body but that doesn't mean it can't get tense just like anywhere else. This stretch will help to relieve tension all the way from the tips of the toes, down through the foot and up the calf.