Prolonged sitting is hard on your muscles. Certain muscles are under constant tension while others are not being used. This may increase your risk for injury and cause uncomfortable, sore muscles at the end of the day. Stretching can keep your muscles healthy and ease the aches and pains that come with prolonged sitting. Start a program that stretches the muscles used in sitting as well as the muscles you use for posture.
Shoulders
Stretching out the back of your shoulders helps with pain that can come from working at a desk all day. Start by crossing one arm in front of your chest horizontally. With the opposite hand, press the elbow of your stretching arm in toward your chest. Hold for 15 to 30 seconds, then repeat on the other side.
Neck
For your neck, try a lateral flexion stretch. Begin in a seated position with your back straight and your shoulders rolled back. Slowly and carefully bend your neck so that your ear approaches your shoulder. Do not move your shoulder to meet your ear. Hold this for 15 to 30 seconds, then repeat on the other side.
Upper Back
Begin this stretch in a standing position with your feet shoulder-width apart. Extend your arms out in front of you, parallel with the floor and elbows straightened. Slowly bend your elbows so that your shoulder blades move closer together and your arms begin to come behind your back. Hold this position for 15 to 30 seconds and repeat as necessary.
Hips
Your hips are very important to stretch after sitting all day. Prolonged sitting can cause muscle weakness in the hip flexors -- the muscles on the inside of your pelvis. To stretch these muscles, kneel down on one knee. Keep your back up straight and your abs engaged and slowly move your body forward but without moving your knee. You should feel a stretch in your hip. Hold this for 15 to 30 seconds, then repeat on the other side.
Legs
The upper legs should also be stretched, both the back and the front. To stretch the quadriceps, or front of the legs, lift one foot off the ground. Bring your foot up toward your butt by bending your knee. Grab the ankle and hold this position for 25 to 30 seconds, then repeat on the other side. To stretch the hamstrings, or back of the leg, lie on the floor near a wall. Lift one leg up onto the wall so that your knee is straight. Get yourself as close to the wall as you can to feel a stretch in the back of your leg. Hold this for 15 to 30 seconds, then repeat on the other side.
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