Quick Stretches to Get Your Body Moving Throughout the Day


Now that we’re right in the swing of fall, I bet you’re starting to feel more stiffness and aches. Whether it’s from back to school, the influx of the cool weather, or just from sitting at your desk too long throughout the day with little movement, fall can regularly bring aches and pains with it that lock up your body. Luckily, there are some simple stretches that can be done to help loosen you up. We spoke with Meeta Hoffman, PT from Rams Wellness Clinic in Long Beach and Orange, CA about some great light stretches you can do to get your body moving again.

What you’ll need for these exercises is a Swiss ball and a foam roller, two objects that are very easy to get a hold of and that many people already have on hand.

Watch along with these stretches to see how they are done here:


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The first two simple stretches can be done while lying on your back with the half foam roller underneath of your spine for the full length of your back, neck, and head. The first is called the “Snow Angel”, and it requires you to lay on you back on the foam roller (as mentioned above) with your knees up and your feet down. You then move both of your arms out to the side and up over your head (in the motion you would if you were making a snow angel- hence the name). The second stretch from this position is almost the same except you will move each arm one at a time.

The next stretch can be done with a Swiss ball, which can help strengthen your back and your core. To perform this exercise, sit and hold onto the Swiss ball while keeping your back straight. Then, gently raise one leg up, then the other. Repeat while alternating legs.


We also tend to get tight IT Bands, which is the muscle going down the outer side of our thighs, so it’s good to stretch those out, as well. To do this, you will need the foam roller. Start on your side and place the foam roller under your thigh. While keeping your leg and body straight, move the foam roller up and down the side of your thigh gently. This will stretch out that IT Band.

Remember, when stretching, if you ever feel any sharp pains or discomfort, be sure to stop and speak with a doctor before continuing, as you never want to make anything worse. And, if you need a doctor who works on a lien basis, be sure to reach out to Meeta Hoffman PT or any of our doctors who work on a lien basis.