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Seated Stretches

Seated stretches are an easy, accessible way to reduce stiffness and move your body without getting down on the floor.

This stretch library brings together individual seated stretches you can do in a chair, making it simple to target specific areas that feel tight during the day. Whether you're sitting at a desk, working from home or just want a gentle way to move, these seated stretches are designed to be practical, comfortable and easy to follow.

Please note: This content is for informational and educational purposes only. Consult your physician before starting any exercise program. Always listen to your body and stop any movement that causes pain. By using this content, you assume all risk and agree to my full Terms of Use.

Seated Neck Stretch standing stretch

Seated Neck Stretch

Upper Back
Shoulders
Neck
Seated Hip Flexor Stretch standing stretch

Seated Hip Flexor Stretch

Hips
Quads
Seated Heel Lifts (Calf Raises) standing stretch

Seated Heel Lifts (Calf Raises)

Feet
Calves
Seated Chest Opener standing stretch

Seated Chest Opener

Chest
Shoulders
Seated Figure 4 Stretch standing stretch

Seated Figure 4 Stretch

Glutes
Hips
Seated Full Body Stretch standing stretch

Seated Full Body Stretch

Upper Back
Forearms
Wrists
Abdominals
Seated Knee to Chest standing stretch

Seated Knee to Chest

Lower Back
Glutes
Hips
Seated Neck Mobilization standing stretch

Seated Neck Mobilization

Neck
Upper Back
Shoulders
Seated Neck Half-Circles standing stretch

Seated Neck Half-Circles

Neck
Upper Back
Shoulders
Seated Shoulder Rolls standing stretch

Seated Shoulder Rolls

Shoulders
Upper Back
Seated Side Body Stretch standing stretch

Seated Side Body Stretch

Upper Back
Abdominals
Lower Back
Seated Spinal Twist standing stretch

Seated Spinal Twist

Lower Back
Abdominals
Seated Triceps and Shoulder Stretch standing stretch

Seated Triceps and Shoulder Stretch

Triceps
Upper Back
Seated Wrist Flexion and Extension standing stretch

Seated Wrist Flexion and Extension

Forearms
Wrists
Seated Wrist Circles and Clenches standing stretch

Seated Wrist Circles and Clenches

Forearms
Wrists
Hands
Seated Cat/Cow Stretch standing stretch

Seated Cat/Cow Stretch

Lower Back
Upper Back
Abdominals
Shoulders
Chest
Standing Hamstring Stretch

👋 Not sure where to begin?

Let me guide you in real time with one of my free follow-along stretch videos. Perfect if you just want to move, loosen up and feel better without piecing individual stretches together.

❤️ Feedback from my community

"I'm a youtube junkie when it comes to cardio and stretching videos. This is by far my favorite 'standing stretch' video. I do this at least once a week, because I like to do a different stretch every day."

~ Sarah Jennings

"Thanks Amy I so enjoy your stretches and that view is so amazing. :) I do your routines after an at home weights session and anytime I feel really stressed and need to release tension. :)"

~ Nadja Colovatti

"I LOVE Amy Dot yoga videos. I do one each morning, between 10-15 mins. I love the outdoor settings and Amy's calming voice. I appreciate the short but effective sessions as I am a busy working Mum. I like to mix it up each day with a different video if I can. Thank you Amy for creating something that is obviously beneficial for so many people, including me. Even my 4 year old joins in some days. :)"

~ Emma Watson

"Thanks Amy! You’re really helping me with my flexibility. I always feel so much better afterwards. Your voice is so relaxing. Thanks so much for your videos 😌✌🏼"

~ Melodie P

"Awesome morning routine. I look forward to it daily ❤"

~ Ms Globaliscious

"Thank you so much for these videos! I started a '3 o'clock stretch break at work and since we have several older folks at my office, the standing stretches are great. We do these videos in our conference room. :)"

~ Bethany Sutherland

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Seated Stretches ~ Move with Amy