Seated Stretches (Follow-Along Videos)

Seated stretches help reduce stiffness and tension that build up from inactivity. Gentle movement encourages joints to move through their available range, supports healthy circulation in muscles and connective tissue and helps your body relax instead of staying in a constant low-level contraction. For many people, seated stretches are the easiest way to move consistently during the day to counteract the effects of sitting all day.

Seated stretches remove common barriers to movement. You don't need to get on the floor, change clothes or clear much space. Being supported by a chair makes these stretches feel more accessible, especially if you're stiff, tired or easing back into movement. They're a practical option when standing or floor-based exercises don't feel realistic.

Regular seated stretching can help reduce stiffness, improve mobility and balance tension throughout the body. Many people notice improved posture, easier breathing and more comfort in the hips, back, shoulders and neck. Seated stretches can also support focus and energy by increasing circulation and giving your nervous system a break from staying in one position.

You can do seated stretches daily and even multiple times a day if it feels good. Consistency matters more than duration. Short sessions of 3-5 minutes are often enough to reduce stiffness and restore comfortable movement, especially during the workday. But of course, if you can squeeze in a longer session, that's even better! Longer sessions tend to give more of a complete full body stretch.

The most helpful seated stretches usually target the hips, lower back, upper back, shoulders, neck and wrists. Gentle spinal movement, hip and chest opening and shoulder mobility are especially useful for people who sit for long periods. Follow-along full body seated stretch classes help ensure you're stretching the whole body instead of focusing on just one area.

Seated stretches are effective for maintaining mobility, reducing stiffness and supporting everyday comfort. While floor-based stretching or yoga classes may allow for deeper positions, seated stretches are easier to fit into daily life. For many people, regular seated stretching is more beneficial than occasional longer sessions they struggle to schedule.

Always consult a healthcare professional before starting any new stretching routine or if you have specific medical concerns. That being said, many people with lower back pain find seated stretches helpful because they're gentle and supported. Slow, controlled movement can help improve comfort over time. It's important to stay within a pain-free range, avoid forcing positions and stop any movement that increases symptoms.

No special shoes or equipment are required. Most seated stretches can be done in regular clothes using a standard chair. If your chair has wheels, you can place it against a desk or wall to prevent it from rolling during certain movements. Some people prefer to stretch barefoot or in socks, but it's not necessary. I do not recommend wearing high heels.

Yes. Seated stretches are an excellent option for beginners because they're stable. They allow you to focus on gentle movement and breathing without worrying about balance or getting up and down from the floor.

Seated stretches can support better posture by reducing excess tension in the hips, back, shoulders, chest and neck. Moving the spine and upper body through comfortable ranges helps your body return to a more upright, relaxed position instead of staying locked into a slouched posture.

My seated stretch classes are follow-along videos where you move in real time with my guided instruction. Each class leads you through a sequence of seated stretches designed to be simple, accessible and easy to follow. You can choose a class based on how much time you have and move at your own pace.