Teaching online often means you’re glued to a chair for hours on end. Although this may feel harmless, research has shown that too much sitting can be just as damaging as smoking!

Prolonged periods in front of the computer can lead to stiff shoulders, sore backs, tight hips, and even decreased focus. The good news is that you don’t need a gym membership, a yoga mat, or a huge chunk of time to give your body some relief.

With the right stretches, you can ease tension, boost energy, and get back to teaching your next class with a clearer mind and a more relaxed body.

Here are 10 simple stretches you can do in those 5-10 minute breaks between your online classes to re-energize and shake off screen fatigue.

1) Neck Rolls

Tilt your chin slightly down and slowly roll your head in a circle, pausing at any tight spots. Reverse directions after a few rolls. This releases tension in the neck and upper back, where teachers often carry stress.

2) Shoulder Shrugs and Rolls

Lift your shoulders up toward your ears, hold for a second, and then drop them down with an exhale. Follow with some slow backward and forward shoulder rolls to loosen tight upper body muscles.

3) Chest Opener Stretch

Clasp your hands behind your back and gently pull them upward as you open your chest and squeeze your shoulder blades together. This is great for counteracting the hunched posture you may have at your desk.

4) Seated Spinal Twist

Sit tall in your chair, cross your right leg over your left leg and place your left hand on your right knee and your right hand on the back of the chair. Gently twist your torso to the right. Hold for a few breaths, then switch sides.This helps relieve lower back tightness and improves spinal mobility.

5) Seated Cat-Cow Stretch

Arch your back while looking up (cow), then round your spine forward while tucking your chin (cat). Repeat several times. This dynamic stretch is excellent for reducing stiffness in the back and improving posture.

6) Shoulder Gators

Place both hands around your neck and touch your middle fingers together. Point your elbows outwards and bring your elbows together in front of you. Repeat this multiple times and feel the stretch of relief in your shoulder blades.

7) Forward Fold

Stand up, bend forward at your hips and let your torso hang toward the floor. Allow your arms and head to relax. This stretch releases tension in the hamstrings, lower back, and shoulders.

8) Hip Flexor Stretch

Step one foot forward into a lunge position, keeping your back leg straight and heel lifted. Gently press your hips forward. Tight hip flexors are a common issue from sitting too long, and this stretch helps open them up.

9) Wrist and Forearm Stretch

Extend one arm in front of you, palm up, and gently pull your fingers downward with the opposite hand. Repeat palm down. As you type and use a mouse constantly in your online classes, this stretch helps prevent strain and discomfort.

10) Ankle Circles

While seated or standing, lift one foot and slowly rotate your ankle clockwise and counterclockwise. Repeat with the other foot. This promotes circulation and helps avoid stiffness in the lower legs.

Do you stretch between your online classes? What are some of your favorite stretches? Share them in the comments below!