Reach both arms up, then side stretch three timeswellnessroutine

On Friday afternoon, the low back stays glued to the chair and the sides barely move. Even if you already rolled the neck and shoulders, the side of the torso often stays stuck. No mat needed. Raise both arms at your seat, and lengthen the side body three times.

Keep this separate from heel raises before leaving or scapular squeezes. This is the side face of the torso, opening the breath for a moment.

Why the sides

Long sitting folds the trunk forward. A short side reach can open the rib area a little and make breathing feel less tight. The goal is not a workout log. It is putting a comma on one side of the body before the week closes.

How

1. Sit in the chair or stand beside the desk. Keep feet on the floor, and do not hike the shoulders to the ears.

2. Raise both arms slowly overhead. Elbows do not need to lock. Palms can face each other, or one hand can lightly hold the opposite wrist.

3. Exhale and tip the torso slightly to the right only. Do not twist the waist. Side body only. If it hurts, shrink the angle. Then the other side. Left and right count as one set. Do three sets only.

4. Lower the arms and take a couple of breaths. You may go straight back to the next email.

What not to do

Stop if it hurts. Do not merge this with neck-only or shoulder-roll moves. Do not move it to a bedtime bed stretch. You do not need more sets to turn it into a workout.

In one line

Reach both arms up, then side stretch three times. A short pause for the side of the torso before the week closes.