It’s no secret that we all love scrolling through social media or binge-watching videos during downtime. While we’re glued to our screens, there’s a perfect opportunity to squeeze in some mobility exercises and stretches to improve posture and overall flexibility. Let’s face it: we’re not giving up our online habits, so why not make them work for us?

If you’ve ever noticed yourself slouching while watching cat videos or food pics, you’re not alone. This sedentary posture can lead to back pain, neck stiffness, and even contribute to poor posture. So, why not make use of those moments and incorporate simple, effective exercises that will loosen up your body, especially your hips, shoulders, and upper back?

Here’s a guide to help you stretch and strengthen while still keeping up with your online activity.

1. Squat Hold: Stretch and Strengthen Your Hips

A simple way to engage your hips, improve squat depth, and work on your thoracic mobility is by holding a squat position while scrolling. Sitting in the bottom of a squat can feel challenging, especially for longer periods, but it’s a great way to loosen tight hips.

If you struggle with staying in this position, try some regressions:

• Assisted Squat Hold: Hold onto a sturdy post or door frame to help keep your balance, allowing you to sit deeper into the squat.
• Heels Elevated Squat Hold: Use books or any small surface to elevate your heels, which helps improve ankle mobility and lets you sit deeper without compromising your torso position.

2. Hamstring Door Frame Stretch

To target tight hamstrings, try this stretch with a door frame. Place one leg flat on the ground, perpendicular to the frame, and stretch the hamstring of the leg closest to the door. Switch sides after 30–60 seconds and cycle back and forth. This stretch is perfect for loosening tight hamstrings after a day of sitting.

3. Hip Flexor Stretch

A simple lunge position can help open up your hips. With your back foot relaxed, lean forward, ensuring you flex the glute of your back leg while keeping your torso upright. This stretch targets the hip flexors and quads.

4. Door Frame Walk Through

This stretch is great for shoulder mobility. Position yourself beside a door frame with one arm overhead and gently walk forward, maintaining the extension of your arm. You should feel a stretch across your shoulder, chest, and upper back. It’s a perfect stretch for opening up tight shoulders.

5. Rear Foot Elevated Quad/Hip Flexor Stretch

Using a couch or chair, elevate one foot behind you, while keeping your chest upright. This stretch hits both the quads and hip flexors and can be adjusted by slightly tilting your pelvis forward or backward to target different areas. Just be sure to maintain a neutral neck position to avoid strain.

6. Hip Thrust Hold

To engage your glutes, place your upper back on the edge of a chair or couch, with your heels beneath you. Push through your heels to elevate your body, squeezing your glutes at the top. Hold this position while you scroll to work on your glutes and posterior chain.

7. Foam Roller for Upper Back and Glutes

A foam roller can be your best friend for relieving tension in your upper back and glutes. Spend 30-60 seconds rolling over any tender spots, using deep breathing to help open up your thoracic spine and improve posture.

8. Plank

The plank is an excellent core exercise that works the abdominals and stabilizing muscles without straining the lower back. Aim to hold a plank for a set time while scrolling through social media. Focus on maintaining a neutral spine and controlled breathing during your session.

9. Wall Sit

This simple yet effective exercise targets your quads. While holding the position, ensure your knees are at a 90-degree angle and that your back is not supported by the wall. Maintain a neutral spine and avoid leaning forward. This will ensure the tension stays on your muscles, not your joints.

Conclusion: Stretching and Strengthening with Ease

Next time you’re lounging with your phone, remember that it’s an opportunity to improve mobility and work on flexibility. These simple exercises will help improve posture, loosen tight muscles, and even provide strength benefits. Whether it’s a quick squat hold, a foam roller session, or a plank challenge, you can easily integrate movement into your screen time.

By adding these exercises into your daily routine, you’ll make the most out of your time online, while simultaneously improving your health and mobility. So, next time you find yourself scrolling through your feed, try throwing in a few stretches or holds—your body will thank you!