Kareena Kapoor’s trainer shares couch-friendly yoga stretches to fix slouching and stiff shoulders

As she explained, “We have all been there… slouching on the couch during a Netflix binge. But that slouch = stiff back, tight shoulders, and neck pain. The fix? Simple couch-friendly stretches you can do without even pausing your show! These moves open up the chest, release shoulder tension, and support better posture. Small stretches, big difference.”

The sequence she shared includes five movements — Seated Cat-Cow to improve spinal mobility, Wide Leg Forward Fold to release tension in the lower back, Seated Side Stretch to expand breathing capacity, Seated Pigeon for tight hips, and Seated Lateral Stretch to balance posture and relieve oblique tightness. Each stretch is designed to work on areas that are most affected by long hours of sitting.

But can short bouts of stretching on the couch genuinely counter the negative impact of prolonged slouching?

Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, tells indianexpress.com, “Short bouts of stretching can absolutely make a difference because they activate the muscles that become dormant while sitting and improve blood circulation. Even a few minutes of mindful movement can ease tension in the spine and shoulders.” 

However, she adds that these stretches work best when combined with regular movement breaks, such as standing up every 30 to 40 minutes or taking a brief walk. Stretches are a reset, but they cannot fully replace the benefits of getting the body upright and moving.

At what point do small discomforts turn into long-term issues like spinal misalignment or chronic pain?

Discomfort that lingers beyond a few days or keeps returning despite rest can be an early signal of postural imbalance, says Singh, adding, “When poor alignment is sustained for weeks or months, it can lead to changes in the natural curves of the spine, muscle weakness, and even nerve compression.”

Starting gentle stretches as soon as tightness is felt helps restore mobility to the joints and lengthen muscles before they adapt to a shortened position. The earlier you release that tension, the less chance it has to create chronic pain patterns.

 

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Additional precautions or modifications that should be kept in mind to avoid overstretching or injury

Move slowly and listen to your body. The expert suggests never pushing into pain or bouncing while stretching. “Use cushions or a rolled towel for support if the couch is too soft or low, and keep the core gently engaged to protect the lower back.”

“People with existing back or neck issues should start with smaller ranges of motion and, if possible, get clearance from a physiotherapist or fitness professional. Consistency and gradual progress are safer and more effective than forcing a deep stretch right away,” concludes Singh. 

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.