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Celebrity yoga trainer Anshuka Parwani shares five easy stretches you can do on the couch to combat stiffness, improve posture, and ease tension from prolonged sitting.
Celebrity yoga trainer Anshuka Parwani demonstrates simple couch stretches to relieve tension in the back, shoulders, and hips.
Binge-watching your favorite shows or movies while lounging on the couch may seem harmless, but hours of slouching can take a toll on your body. Poor posture over time can affect spinal alignment, tighten muscles, and reduce overall mobility.
Celebrity yoga trainer Anshuka Parwani, who trains actors such as Kareena Kapoor Khan and Alia Bhatt, recently shared a simple routine of stretches that can be done right from the couch.
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“We’ve all experienced it sinking into the couch for hours while scrolling or watching Netflix. That slouch can lead to stiffness in the back, tight shoulders, and neck pain,” she explains. “The solution? Easy stretches you can perform without missing a moment of your show. These moves open the chest, release tension in the shoulders, and support better posture. Small stretches can make a big difference.”
The Couch Stretch Sequence
Parwani’s recommended routine includes five simple movements designed to target areas most affected by prolonged sitting:
Seated Cat-Cow – Enhances spinal mobility and eases stiffness.
Wide-Leg Forward Fold – Releases tension in the lower back.
Seated Side Stretch – Expands breathing capacity while stretching the sides.
Seated Pigeon – Loosens tight hips and glutes.
Seated Lateral Stretch – Balances posture and relieves oblique tightness.
These stretches are short, simple, and require no extra equipment, making them perfect for a quick reset during a TV marathon.
Do Quick Stretches Really Work?
Sadhna Singh, senior fitness and lifestyle consultant, HereNow Official, tells indianexpress.com, “Even brief stretches can be effective. They activate muscles that become dormant during long periods of sitting and improve blood circulation. Just a few mindful minutes can relieve tension in the spine and shoulders.”
However, Singh emphasizes that stretching is most effective when paired with regular movement. Standing up every 30–40 minutes or taking a short walk is essential, stretches alone cannot replace the benefits of upright movement.
When Discomfort Turns Serious
Persistent or recurring pain is a warning sign of postural issues, according to Singh. “If poor alignment is maintained over weeks or months, it can alter the spine’s natural curves, weaken muscles, and even compress nerves. Early intervention is key.”
Starting gentle stretches at the first sign of tightness helps maintain joint mobility and prevents muscles from adapting to shortened positions, reducing the risk of long-term discomfort.
Safety Tips and Modifications
Move slowly and pay attention to your body’s limits. Avoid bouncing or forcing stretches into painful ranges. Singh suggests:
Use cushions or rolled towels for support if your couch is too soft or low.
Keep your core engaged to protect the lower back.
For those with pre-existing back or neck issues, start with smaller ranges of motion and seek professional guidance if needed.
“Consistency and gradual progression are safer and more effective than attempting deep stretches right away,” concludes Singh.
About the Author
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl…Read More
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl… Read More
September 25, 2025, 10:14 IST
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