Stillness Buddy - Stretch

stretch 1


Believe it or not, one of the toughest physical challenges the human body can face is sitting all day. Standing is our natural posture. Sitting increases the pressure on the lower back. In addition, the common habit of rounding the shoulders and leaning the head forward worsens the problem, as it puts even more pressure on the back.

It's no wonder that people in sedentary jobs often experience neck and back pain. But sitting isn't the hardest part. Sitting still is. Keeping a body part in a fixed position can be just as hard on the muscles as lifting a heavy weight.

To tackle the physically demanding job of sitting at a desk all day, it is important to take regular short breaks to stretch the different parts of your body. Regular stretching throughout the day helps to:

  • Reduce tension
  • Relieve muscle pain and tiredness
  • Improve circulation and enhance oxygenation
  • Release nervous tension and stress
  • Improve mental alertness
  • Make you feel better!

stretch 2The stretch module of Stillness Buddy includes over 35 expertly-designed stretches, all of which can be discreetly carried out in the office.


The stretches have been created in the spirit of mindfulness. The exercises encourage to pay attention to the sensations in your body, your breathing and posture, while performing the stretch. This is important because when you notice how your body is functioning in a particular day or time, you are then able to allow your muscles and other parts of your anatomy to make their own adjustments, regardless of how relaxed or tense your muscles may be.

When you stretch mindfully, you bring an additional quality to the stretch: a moment-to-moment awareness of your breathing, posture, and the various sensations that arise in your body, mind and consciousness, from one moment to the next.


Paying attention while you gently stretch is all that is need to gradually, but surely, let go of accumulated stress or tension in the body. Over time you will feel better, physically and mentally, more energized and relaxed.


These selected practices, messages and exercises are contained in the Stretch module. Once you have installed the application on your computer, you will be able to try this module within Stillness Buddy (as well as any other modules you may be interested in).


Try the Stretch module of Stillness Buddy FREE for 14 days and keep it by purchasing a user licence.


Click the button below to download Stillness Buddy:



Please note the following:


If you are injured or have any type of recurring muscle pain, DO NOT carry out the stretches included in this module. Consult your doctor or a physiotherapist for advice on stretching and flexibility.

We strongly advise that you always stretch within what feels comfortable to you, and never to the point where you feel pain. Hold only stretch tensions that feel good and relax while focusing on the area that you are stretching.


The important thing to remember is: Let, don't try. In particular, don't try to deliberately override your existing posture. Don't carry out any of stretches forcefully or vigorously. Stretching is never a physical fitness exercise, least not in the spirit of mindfulness. Rather let the outworking of these procedures happen by themselves as much as possible.

When performing the stretches, be aware of any holding of your breath or tightening of the jaw, neck, shoulders or back. Breathe easily and naturally throughout the procedures and just pay attention, moment to moment, to the areas of your body that are or remain tense.