Simple At-Home Stretches to Do During Commercial Breaks

Posted by: Reform Physical Therapy in Healthy Living, Physical Therapy Tips, Posture & Ergonomics, Recovery & Flexibility on September 22, 2025

Most of us spend more time sitting than we realize. Whether it’s working at a desk, scrolling on a phone, or relaxing in front of the TV, hours can pass without much movement. This lack of activity often leads to tight muscles, stiff joints, and aches that build up over time. The good news is that you don’t need a gym or a long workout to keep your body moving. Even the short breaks during your favorite TV show are enough time to sneak in stretches that improve flexibility, ease tension, and give your body a much-needed reset.

Why Stretching Matters

Stretching is one of the simplest ways to take care of your body. It increases blood flow, reduces muscle tension, and helps maintain healthy range of motion in the joints. When you sit for long periods, muscles in your hips, back, and shoulders tighten, making it harder to move comfortably. Over time, this stiffness can lead to poor posture and even pain. Adding short stretches throughout the day keeps muscles loose and helps you feel more energized.

Stretches You Can Do in Minutes

Commercial breaks are the perfect opportunity to add movement because they happen naturally and don’t require you to set aside extra time. Standing up to stretch your arms overhead can release tension in the shoulders and spine. A gentle side bend loosens tight muscles along your torso. Reaching down toward your toes helps stretch the hamstrings and lower back, especially if you’ve been sitting for a while.

Hip stretches are also important since sitting shortens these muscles. A simple lunge stretch while standing helps open up the hips. You can even do a seated figure-four stretch by crossing one ankle over the opposite knee and leaning forward slightly. These small movements can make a big difference in how your body feels by the end of the evening.

Making Stretching a Habit

The key to benefiting from stretching is consistency. You don’t need to hold stretches for a long time or do complicated routines. Just a few minutes during every break add up over the course of the day. Over time, these stretches can improve flexibility, reduce stiffness, and even improve posture. Turning commercial breaks into stretch breaks makes it easy to stay active without disrupting your routine.

How Physical Therapy Can Help

While at-home stretches are a great place to start, physical therapists can take your flexibility and mobility even further. At Reform PT, we work with patients to identify areas of tightness or imbalance that may be causing discomfort. We then create customized stretching and strengthening plans that match your body’s needs. This ensures that you’re not only moving more, but also moving correctly to prevent injury.

Conclusion

Stretching doesn’t have to be complicated or time-consuming. By using commercial breaks as a reminder to move, you can reduce tension, prevent stiffness, and feel better day to day. Small habits add up, and these little moments of movement can protect your body in the long run. If you want more personalized guidance, Reform PT can help you build a stretching routine that supports your health and lifestyle.

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