According to 11 longitudinal studies with over 83,000 people conducted by the British Journal of Sports Medicine, people with the highest levels of sedentary behavior are 25% more likely to be depressed than those who only sit occasionally. Additionally, those with sedentary lifestyles are more likely to have a lower metabolic rate and have an increased risk of cardiovascular disease. If you’re reading this from your sofa or your desk, I’m looking at you. We rounded up five simple stretches that you can run through after a short 10 minute warm-up, or wherever you are (so there’s no excuse not to try them all right now). Take a few minutes every day to do each of these for 25–30 seconds each — you won’t regret it!

Shoulder Rolls

Stand with feet shoulder width apart with your arms to your sides. Make sure your back is straight. Rotate shoulders forward, making big circles, and then rotate them backwards. Repeat.

Neck Rotations

Sitting or standing with your head and neck straight, slowly turn your head to the right, then back to the center. Next, turn your head to the left. Repeat.

Neck Rolls

Sitting with your head and neck facing straight ahead, slowly tip your head toward your left shoulder, backwards, toward your right, then down. Return your head to the starting position and repeat.

Torso Twists

Stand with your legs shoulder width apart with hands resting gently on your waist. Twist from side to side about 90 degrees on each side. Hold for several seconds at each side.

Shoulder Extensions

Stand up and stretch your arms behind you, clasping your hands together. Gently lift your arms up. Hold.

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