Doing the seated forward fold exercise helps you during a long work day because it stretches the back, shoulders and hamstrings, while calming the nervous system. Sit at the edge of your chair ...

Place a chair about one foot ... posture and extended periods of sitting can cause your hamstrings to feel tight or strained, but there are plenty of hamstring stretches that you can try to ...

If you cannot get on your hands and knees, try performing the cat-cow while seated in a chair ... This stretch can worsen pain in people with back pain, very tight hamstrings, or irritable nerves.