Long hours at a desk leave hips, back and shoulders stiff. A short routine after work helps you feel looser without a full workout.
A gentle sequence
Try hip flexor stretches, a slow forward fold, chest openers against a door frame and shoulder rolls. Move slowly and stop if anything hurts.
During the day
Standing up regularly and changing position matters as much as stretching. If pain persists, ask a doctor or physiotherapist.
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