After a hectic day filled with meetings, screen fatigue, and tight deadlines, your body deserves a reset. The physical and mental toll of a desk job often leads to sore muscles, poor posture, and mental exhaustion. But you don’t need an expensive massage or a gym session to feel better. Just 10 minutes of gentle stretching can ease tension, restore energy, and help you unwind effectively at home. Here are 10 easy-to-follow stretches that are perfect for professionals looking to relax after work.

1. Neck Stretch

How to do it: Sit or stand upright. Gently tilt your head to one side, aiming to bring your ear toward your shoulder. Hold for 15–20 seconds, then switch sides. Why it helps: Relieves tightness from prolonged screen time and improves neck mobility.

2. Shoulder Rolls

How to do it: Keep arms relaxed at your sides. Roll both shoulders forward in a circular motion 10 times, then backward 10 times. Why it helps: Great for easing upper back and shoulder tension while boosting circulation.

3. Cat-Cow Stretch

How to do it: On your hands and knees, inhale while arching your back (cow pose), lifting your head and tailbone. Exhale while rounding your spine (cat pose), tucking your chin. Repeat 6–8 rounds. Why it helps: Loosens up the spine and relieves stiffness from sitting too long.

4. Seated Forward Bend

How to do it: Sit with legs extended. Inhale to lengthen your spine, then exhale and reach forward gently toward your toes. Hold for 20–30 seconds. Why it helps: Targets the lower back and hamstrings—areas that stiffen from prolonged sitting.

5. Child’s Pose

How to do it: Kneel down, sit back on your heels, stretch your arms forward on the floor, and rest your forehead down. Stay in this pose for 30–60 seconds. Why it helps: Offers deep relaxation and helps stretch the back and hips.

6. Side Stretch

How to do it: Either sitting or standing, lift your right arm over your head and lean gently to the left. Hold for 15–20 seconds, then switch. Why it helps: Lengthens the sides of the body and promotes deeper breathing.

7. Ankle Rolls

How to do it: While seated, lift one foot and slowly rotate the ankle in circles—10 times in each direction. Repeat with the other foot. Why it helps: Improves blood flow and relieves stiffness in the lower limbs.

8. Standing Forward Fold

How to do it: Stand with feet hip-width apart and bend forward slowly from your hips. Let your arms dangle and relax your head. Hold for 20–30 seconds. Why it helps: Relieves tension in the back, neck, and hamstrings.

9. Seated Spinal Twist

How to do it: Sit with legs extended. Bend one knee over the opposite leg. Place the opposite elbow on the bent knee and twist gently to the side. Hold for 20 seconds, then switch sides. Why it helps: Relieves spinal tension and boosts flexibility in the back.

10. Figure Four Stretch

How to do it: Lie down with knees bent. Cross one ankle over the opposite knee. Grab the back of your thigh and pull it toward your chest. Hold for 20–30 seconds, then switch. Why it helps: Releases tightness in the hips caused by sitting for long hours.

Taking a few minutes each evening for these calming stretches can do wonders for your physical and mental well-being. Whether you’re dealing with neck stiffness, lower back pain, or general fatigue, incorporating these exercises into your post-work routine can help you recharge and sleep better.