New modelling released on Wednesday by the Community Housing Industry Association and National Shelter found a four-year social house building program of 30,000 homes would create on average up to 18,000 full-time equivalent jobs each year.

Association chief executive Wendy Hayhurst said the Social Housing Acceleration and Renovation Program (SHARP) would not only deliver better homes to those in need but also secure jobs for thousands of Australians.

Ms Hayhurst said the main benefit would fall where the job losses had been greatest in Sydney and Melbourne but also create jobs in regions and towns.

"With the period 2021-22 earmarked as an anticipated economic weak point, the program would create up to 24,500 jobs both on-site and in the wider building services industry," Ms Hayhurst said.

"The federal government has stated that we have to maintain a laser-like focus on jobs to get Australia moving and this new modelling shows that SHARP does just that".

"Whether it be new investment in social housing, or whether it be upgrades and renovations of social housing. And it should not be forgotten as part of a comprehensive package which is needed."

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It is estimated SHARP would raise output in Australia by at least $15.7 billion over the four years of construction and increase GDP by anywhere between $5.8 billion to $6.7 billion.

SGS Economics and Planning partner Terry Rawnsley, who led the modelling, said building homes had wide reaching impact beyond on site jobs and would call on services from equipment hire to waste removal.

"All this activity will have positive multiplier effects through local and regional economies, as construction and local supplier employees spend their newfound wages at local cafes, stores and even a weekend away," Mr Rawnsley said.

The Morrison government has so far ruled out an increased investment in social housing, instead leaving it to state governments, and focusing on a post-September commercial housing build when the industry says the current pipeline of projects will run dry.

Labor leader Anthony Albanese said the federal government was "ignoring" support for community housing.

"Social housing is an investment that produces a return, of course, for government. Because it's an asset," Mr Albanese said.

Rob Harris is the National Affairs Editor for The Sydney Morning Herald and The Age, based at Parliament House in Canberra

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Social housing package proposed as government finalises new home grants - Sydney Morning Herald

Before the coronavirus lockdown, 70 per cent of Brits had never worked from home, according to the Office for National Statistics. Fast forward nine weeks and this life-altering global threat has resulted in an estimated 20 million people swapping crowded and long journeys for smooth 10-second commutes to makeshift workspaces on kitchen worktops or the living room table.

While lockdown restrictions are just starting to ease, for many British businesses, allowing employees to work from home at least some of the time will be the new normal.

The big tech firms have started the ball rolling. Twitter recently announced it will allow some of its workforce to continue working from home "forever" if they choose. Facebook expects up to half of its staff to transition to working from home within the next five to 10 years.

Many more large businesses are likely to follow suit as flexibility and work-life balance become key to a happier workforce.

Big lessons have been learned from home during lockdown. We are now more aware than ever of the need for multifunctional spaces for living, working, exercising and schooling.

Houzz, the leading online platform for home renovation and design, analysed search data and consulted home interiors and renovations professionals to predict how the coronavirus pandemic could shape homes of the future.

It is crucial for future homes to be designed with multiple uses in mind, such as carving out dedicated workspaces or gyms, or creating rooms that are reconfigurable depending on the time of day.

After lockdown measures were introduced in March, searches on Houzz for small offices rose by 82 per cent, garden offices by 72 per cent and desks by 69 per cent.

Huge emphasis now needs to be placed on setting up space for remote working, even if its only a fold-up desk squeezed into an unused corner.

Richard Hobden, director, RHJB Architects said: Making spaces work for multiple occasions is critical to being able to utilise every centimetre of space in the home. A comparatively easy win is to replace a divan or fixed-frame bed in the spare room with a simple folding bed. This can be a stand-alone piece of furniture or built into a storage wall, disguised as wardrobes. This will free up space elsewhere to create a multipurpose study, home gym or playroom."

Home gym space is also being prioritised, with equipment such as exercise bikes, dumbbells and yoga mats now needing dedicated temporary space - along with smart storage options to hide them away when not in use.

Interior designer Samantha Watkins McRae said: One of the most effective and flexible design solutions for making your home work harder is found with bespoke joinery. Smart, well-considered bespoke furniture will always improve living and aesthetic, but now more than ever this can be used to transform a room into different functions.

Spending more time in our homes - and paying higher utility bills - means many of us will prioritise energy efficiency and sustainability. According to Houzz research, energy efficiency is a top priority for 40 per cent of renovating homeowners.

Samantha Watkins McRae said: The most efficient way to conserve energy with any conversion or work to a home is through effective insulation. A properly insulated home will ensure that energy does not get wasted and that thermostats don't constantly need changing.

Low-VOC paints, recycled homewares and eco-friendly building materials are some examples of how this trend could manifest in the home.

"When it comes to ethical materials, we have seen cork become more popular, used in flooring and wall solutions for both residential and commercial projects. It is an incredibly ethical, durable material with amazing acoustic properties so it is perfect for flooring, and with its innate renewability, it is becoming more used in furniture. Natural grain, tinted or stained it is incredibly durable with a raw and timeless appeal, adds Watkins McRae.

After being confined to homes with little or no outdoor space, some clients have declared to architect Tommaso Giunchi that they will never again live in a house that does not have at least a small outdoor space.

Many homeowners in the same position will agree, particularly after this year's sunniest spring on record. Demand for homes with balconies and gardens has surged during lockdown, while applications to adapt rooftop spaces for outdoor use are likely to rise.

"We are now finding that with families spending more time at home, the volume of space this offers, together with the intrinsic links we seek to create between home and garden, have become invaluable. Although somewhat cliched, the merging of internal and external environments provides the impression of greater space and significantly reduces the feeling of confinement, said Richard Hobden of RHJB Architects.

Homes have also become safe havens amid the Covid-19 pandemic and this sentiment is likely to become more literal with interiors designed to provide comfort, security and calming wellness spaces.

Houzz says that less than a week into lockdown, searches were spiking for meditation rooms and yoga rooms.

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Flexible spaces:how the Covid-19 lockdown will affect the design of our future homes - Homes and Property

Plant pots strike a happy medium between interiors splurge and practical buy.

Whether you fill them with trailing greenery, letterbox flower deliveries or youre sticking with faux for the foreseeable, planters are an easy way to add character to any empty shelf or neglected corner of your home.

Clustered in twos and threes, marble and glazed planters can create a quick-fix focal point.

Play with heights and sizes to add variety, or place in corners to soften the edges of a room.

Bringing plants and interesting, good-looking planters into your home shows the care that you have for the space that you live in, said interior designer Daniel Hopwood during a recent tour of his own London apartment.

Online home renovation and design platform Houzz saw a 77 per cent increase in searches for garden planters in the period from March to May compared to the same time last year.

Planter searches have risen by 57 per cent, says Houzz, while house plants and plant pot have featured in the most popular searches so far this year but didnt in the first half of last year.

So perhaps in lockdown you finally splashed out on that Big Ken palm youve been coveting, only to leave yourself short of time and funds to find your dream grey concrete planter.

The more organised among us will be curating their collection bit by bit a chic hanging pot here, or a quirky ceramic there.

Whether youre trying to find a stylish planter before your bulk house plant order arrives, or youre slowly building a collection that will be the envy of social-distancing visitors, weve put together our top plant pot picks for sale in our gallery above.

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Best plant pots for indoors: choose from concrete, glazed or hanging planters to transform a corner of your home - Homes and Property

Adding additional bathroom space to your home or renovating an outdated lavatory can improve your homes usability and increase its value, too. To get the most practical benefits and value out of your new space, there are several factors to consider.

Before you get started, take into account these considerations about the design and function of your new bathroom from the remodeling experts at the National Association of the Remodeling Industry.

Space

A primary consideration is the available footprint to create your new bath. This is often a concern as children reach their teen years and also with expanding families. If there arent enough bathrooms in the house, you may want to add another, or it may be that you simply need to improve the layout and features to make better use of the existing space. For example, if the bath will be shared by multiple members of the family, a separation of the sinks from the rest of the room may be helpful.

Features

Determining how you will use your bathroom dictates the features youll want to include. A guest or hall bath is likely to have far fewer features than a master bath but may share some similarities with a kids bathroom. First, youll need to make decisions about basics like lighting, the number of sinks and amount of counter space youll need.

If you like baths, youll need to decide between a tub and shower combination unit or separate facilities. With a separate tub, the style you prefer may guide your overall design. The aesthetic for a bathroom with a focal point like a claw-foot tub is likely different from a jetted tub.

Storage

Storage is one of the biggest concerns in any design, particularly in rooms as small as typical bathrooms. Carefully consider this aspect of the room during your pre-planning phase. To help determine how much space you need, make a list of all the items you need to store in the bathroom, including cleaning agents, toiletries, linens, first aid items and medications.

Its a good idea to also think about where in the room you would like to store each of these items. You may want some of the toiletries in the shower area, while others will be used near the sink or dressing area.

Sustainability

Many contemporary bathroom fixtures are designed with sustainability in mind, so you can manage your water usage while still enjoying a water-rich environment. You can find water-saving features on everything from toilets to shower heads to even sink faucets.

Accessibility

Applying universal design principles to your project can promote safety and increase your homes appeal to a wider range of buyers in the future. In the bathroom, you can improve safety by incorporating non-slip flooring surfaces and ensuring the space is well-lit.

Other ideas include adjusting counter and toilet heights to make bathrooms more accessible (wall-hung toilets should be approximately two inches higher). You could incorporate structural bracing around the tub, shower and toilet for grab bars. You might also consider a walk-in tub or stand-up shower with no threshold, levered handles for faucets and an adjustable showerhead.

Find more ideas and inspiration for your bathroom design at remodelingdoneright.com.

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Make the Most of Your Bathroom Renovation Pasadena Weekendr - Pasadena Now

The cost of a home renovation in Singapore can range from $30,000 to $70,000 depending on the size of your property and how much renovation you will require.

Before shelling out thousands of dollars on your home renovation, you should first do your own due diligence by checking out various interior design (ID) companies.

This will help you to make a better decision when it comes to choosing an ID you can trust. The due diligence could start with a simple check on their customer reviews and past projects, to get a better idea of what you can expect.

Here are the renovation comparison platforms available in Singapore:

At the top of the list is Qanvast, a renovation platform that connects homeowners with trusted interior designers. Clean and easy to navigate, this site has everything you need when it comes to your home renovation. You can filter to view projects based on property type, style and number of rooms.

What you can find on Qanvast:

Discover local interior ideas, complete with renovation costs and photos from like minded homeowners. Similar to Pinterest, you can save your favourite projects onto your very own Qanvast board. This helps you to consolidate your favourite home designs to help you discover your idea of a dream home.

On Qanvast, each ID has a profile page of their own and you can read the reviews contributed by homeowners that have completed their renovation with the firm. Companies are also rated based on criteria such as professionalism, workmanship, design and project management.

Something that makes this platform stand out from the rest, Qanvast safeguards your renovation deposit with a free $50,000 Qanvast Guarantee.

ALSO READ:How much should you pay for a home renovation in Singapore?

Renopedia is an online home renovation portal for Singapore homeowners to find inspiration, solutions, tips, ideas and the right interior designers for your dream home. Besides providing you with inspiration for your renovation, it also features reviews by homeowners and offers various promotions.

What you can find on Renopedia:

Called RenoTube, Renopedia hosts a collection of home interior design videos. These range from videos that offer a look at different interior designs, tips for homeowners as well as light-hearted videos centred around renovation.

Similar to Qanvast, Renopedia also offers a renovation calculator on their website. This helps you to come up with a lower and upper limit of the budget you could be looking at for your home renovation.

Filling in the form for a free quote on Renopedia will also reward you with a free e-magazine, renovation checklist and more.

HomeRenoGuru (HRG) is an online renovation marketplace for both residential and commercial properties under one roof. Besides viewing residential projects for inspiration, you can also find interior designers for both residential or commercial properties.

Take a home tour with different homeowners in Singapore through HRGs dream homes tour. Each video is unique, featuring different families, houses and renovation types. This will give you some inspiration for the type of home you would like based on the house type and budget.

This short quiz gets you to choose how you would like your home to look like while taking into consideration your budget. Based on the preferences selected in HRGs 3-min quiz, you will be recommended with three design firms.

Look out for HRGs gift of the month. Currently, you will receive a free smart home lock (worth $960) when you engage any of HRGs top design firms.

ALSO READ:Renovation Singapore costs (2020) - how much should you budget?

Redbrick Homes (previously known as Property Quotient), is a one-stop digital shop for all your home design and refurbishment needs. On Redbrick Homes, you can browse local home ideas from the project gallery and also find local interior designers.

What you can find on Redbrick Homes:

IDMate matches homeowners to IDs. By entering your home details and selecting home interiors you like, IDMate derives your ideal home interior design. It goes a step further to help you select three interior designers based on your requirements.

Receive a free 80-page renovation guide by entering your email. This guide includes a renovation checklist as well as exclusive promotions and deals from Redbrick Homes partners.

Renonation is a renovation and interior design website that provides renovation tips and interior design inspiration. From selecting interior design themes to furniture types and kitchen tiles, RenoNations blog provides you with the latest renovation tips to spruce up your home.

What you can find on RenoNation:

Checking for defects is one of the first things you should do before moving into your new home. You can find a handy HDB defects checklist on RenoNation to help you make sure you cover all grounds when inspecting your flat.

RenoNation holds events from time to time, offering homeowners the latest promotions and products. For example, they have a BTO Group Buy for homeowners to enjoy perks or discounts for home appliances and electronics.

ALSO READ:Home renovation guide: Tips to avoid getting duped when renovating your first place

One that differs slightly from the other renovation platforms on this list, RenoTalk is a renovation platform for people to talk and engage on renovation matters.

Think of this as a forum much like Hardwarezone or Reddit, except purely for renovation conversations. RenoTalk also reaches out to not just the Singapore audience, but also renovators in Malaysia.

What you can find on RenoTalk:

On RenoTalk, you can find ongoing discussions about anything and everything home or renovation related. These forums are sectioned into renovation and ID forums, life after renovation forums and more.

Not quite like videos by Property Lim Brothers that give you a tour of beautiful homes around Singapore, videos on RenoTalk cover topics such as your home design, renovation tips and insights from interior designers.

You can find vendors that offer home-related services on RenoTalk, such as plumbing, landscaping, air conditioning and more.

ALSO READ:5 common misconceptions of home renovations

Its important to set yourself a budget for your renovation, to ensure that you spend within your means while trying to create your dream home. Some of the platforms listed above offer renovation calculators to help you estimate your total renovation cost.

For those facing financial constraints servicing renovation fees, you can consider a renovation loan or personal loan. Apart from comparison platforms for renovation companies, you can use SingSaver to compare personal loans for your renovations.

This article was first published in SingSaver.com.sg.

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Guide to renovation and interior design comparison platforms in Singapore - AsiaOne

SINGAPORE - Catch up on the hottest topics on The Straits Times' weekday talk show.

The Big Story, broadcast every weekday at 5.30pm on Facebook and YouTube, has reporters and senior editors discussing the top stories of the day, in the heart of the newsroom.

The show is helmed by multimedia correspondent Hairianto Diman and assistant video editor Olivia Quay, and airs live from ST's digital studio.

On Thursday's episode (May 28), we speak to Mr Kurt Wee, president of the Association of Small & Medium Enterprises, on how the latest measures announced by Deputy Prime Minister and Finance Minister Heng Swee Keat in the Fortitude Budget can help SMEs cope with their rental costs.

On Tuesday (May 26), National Development Minister Lawrence Wong said in Parliament that home renovation works which were disrupted during the circuit breaker will be given priority to restart in the first phase of Singapore's safe re-opening.

We talk to a homeowner, Mr Bruno Tay, who is affected by the suspension of renovation works on his new home.

We round up the interview with Singapore Polytechnic graduate, Ms Dian Afiqah Salaihuddin, on how she found it difficult to secure a full-time job to be her family's sole breadwinner amid the Covid-19 pandemic.

Stories covered in previous episodes of The Big Story include the registration for Primary 1 2021 cohort going online and the rise of virtual dates.

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The Big Story: Rental relief for SMEs; suspended home renovation works given priority to restart - The Straits Times

Requires iOS 10.0 or later. Compatible with iPhone 5S, iPhone 6, iPhone 6 Plus, iPhone 6S, iPhone 6S Plus, iPhone SE (1st generation), iPhone 7, iPhone 7 Plus, iPhone 8, iPhone 8 Plus, iPhone X, iPhone XS, iPhone XS Max, iPhone XR, iPhone 11, iPhone 11 Pro, iPhone 11 Pro Max, iPhone SE (2nd generation), iPad Air, iPad Air WiFi + Cellular, iPad mini 2, iPad mini 2 WiFi + Cellular, iPad Air 2, iPad Air 2 WiFi + Cellular, iPad mini 3, iPad mini 3 WiFi + Cellular, iPad mini 4, iPad mini 4 WiFi + Cellular, iPad Pro (12.9inch), iPad Pro (12.9inch) Wi-Fi + Cellular, iPad Pro (9.7inch), iPad Pro (9.7inch) WiFi + Cellular, iPad (5th generation), iPad (5th generation) WiFi + Cellular, iPad Pro (12.9inch) (2nd generation), iPad Pro (12.9inch) (2nd generation) WiFi + Cellular, iPad Pro (10.5inch), iPad Pro (10.5inch) WiFi + Cellular, iPad (6th generation), iPad WiFi + Cellular (6th generation), iPad Pro (11inch), iPad Pro (11inch) WiFi + Cellular, iPad Pro (12.9inch) (3rd generation), iPad Pro (12.9inch) (3rd generation) WiFi + Cellular, iPad mini (5th generation), iPad mini (5th generation) WiFi + Cellular, iPad Air (3rd generation), iPad Air (3rd generation) WiFi + Cellular, iPad (7th generation), iPad (7th generation) WiFi + Cellular, iPad Pro (11inch) (2nd generation), iPad Pro (11inch) (2nd generation) WiFi + Cellular, iPad Pro (12.9inch) (4th generation), iPad Pro (12.9inch) (4th generation) WiFi + Cellular, and iPod touch.

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Home Restoration on the App Store - apps.apple.com

As COVID-19 cases continued to climb in April, the housing market felt the strain of the pandemic. Prior to the outbreak, Buildfax, a property condition data service provider, reported demand for new homes was so high that a major housing shortage was imminent.

However, April saw a 7.37% month-to-month decrease in single-family authorizations as COVID-19 continued to spread. Contrary to the month-to-month trend, data shows a 1.2% year-over-year increase in single-family authorizations, which Buildfax states is likely due to construction being an essential business in the majority of the country.

Those numbers reveal a stark difference from March, when authorizations increased 6.62% compared to the previous year, according to a Buildfax report. The report equated the rise to pre-pandemic behaviors prior to stay-at-home orders.

But its not just construction authorizations being hit. Existing housing activity took a nosedive in April when maintenance volume and spend slid 29.09% and 29.71% year-over-year, respectively. The remodel volume a subset of maintenance that includes renovations, additions and alterations decreased 33.83%.

While maintenance and remodeling numbers are typically viewed from a more regional or localized lens, existing housing spend continued to drop in the majority of major metros, according to the report. Sharp declines like these were most likely spurred by the growing unemployment rates coupled with a downturn in home sales.

Looking ahead, Buildfax estimates a strong revival in home sale activity as the economy begins to open back up. This prediction mirrors the forecasts by economists that a record-setting recession followed by an end-of-year turnaround is on the horizon.

By and large, property transactions have slowed substantially, which subsequently affects the pace of maintenance and remodeling, Buildfax Managing Director Jonathan Kanarek said. On the bright side, we anticipate maintenance and remodeling to rebound as the number of home sales starts increasing later this year.

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Home renovation declines in wake of COVID-19 - HousingWire

Craig Russell made his television premiere during the production of HGTV's Urban Oasis 2018. As the general contractor for the show's renovation of a home in Cincinnat's Oakley neighborhood, Russell found himself spending a fair amount of time in front of the camera, where his skill as a builder and natural teacher was captured for the small screen. Shortly thereafter, he joined forces with TGS Productions and Signature Hardware to start work on a show fully focused on Craig and his team as they manage different home renovation projects around the city.

For the past year, The English Contractor team and customers have grown accustomed to cameras in the office and on the job site. Viewers of the upcoming show will see highlights of residential building projects in Indian Hill, Hyde Park, Sycamore, Oakley, Terrace Park and downtown Cincinnati. "This show captures what we do every day," explains Russell. "We take pride in our work and are perfectionists, but that doesn't mean that we don't have fun along the way," he said.

Viewers can tune in starting Saturday, May 23rd at 7am to catch glimpses of some of their favorite CIncinnati neighborhoods, home renovation ideas, and DIY-instruction, all peppered with Russell's building expertise and quick wit. Each episode follows some of his favorite projects over the past year. Programming highlights include:

About The English Contractor

As an award-winning, custom building firm, The English Contractor (TEC) serves the entire Greater Cincinnati region with excellence. TEC specializes in custom work, with a focus on home building, additions, remodels, and luxury home improvements. One of the hallmarks of TEC is the firm's employee-based structure with broad expertise in the building and remodeling crafts. Unlike using a subcontractor, all projects are managed by a TEC employee who is involved with clients from the start to ensure deep knowledge of their goals, and accountability for their satisfaction. TEC work has been widely recognized, with projects featured on HGTV Urban Oasis as well as other regional programming.

SOURCE The English Contractor

http://www.theenglishcontractor.com

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Focus of TV's Newest Home Renovation Program is on Cincinnati - PRNewswire

Whether you are hunched over a laptop in a makeshift work space or slouched on the couch binge-watching TV, you know and can feel that sitting for long periods can sabotage your health. From head to toe, these simple exercises can provide relief, restore muscle function and improve posture.

Too much screen time can result in headaches blurred vision and itchy eyes. To alleviate strain and strengthen your eyes, try eye rolls. Sit up straight, and look down to your right, roll your eyes toward the sky, then to the left and down back to the ground. Then roll your eyes in the opposite direction. Repeat five times.

Typing on a computer or tapping on a phone whether standing or sitting draws our focus and our head forward as we look down. As that happens, the upper trapezius muscle and neck lengthen and tense, and the muscles in the front of our body contract and shorten. Over time, that causes tension in the neck, shoulders and upper back.

This self-massage technique immediately releases neck tension: Start by looking over each shoulder and noticing where your gaze lands. Now, start the stretch on the right side by dropping your right ear to your right shoulder. Take two fingers to the top of your neck behind your left ear and find the sternocleidomastoid muscle, the little valley that runs down your neck. Gently walk your fingers down this muscle, palpitating as you go. [Editors note: This feels fantastic.] Repeat on the other side. Now look over your shoulders again and notice how far you can see. You can do this stretch standing or sitting.

For another seated stretch to help you open your shoulders, release tight chest muscles and combat poor posture, scoot to the edge of your chair or stool, extend your arms behind your back and interlace your fingers. Try to keep the palms together and actively roll your shoulders back and puff up your chest. To deepen the stretch, start to lift your clasped hands. Hold the stretch for up to a minute.

A seated cat-cow yoga flow, which arches the spine forward then rounds it back, can open the chest, take pressure off the spine and stretch the back.

Sit at the edge of your chair with both feet flat on the floor. Rest your palms on your knees. As you inhale, press the chest forward. As you exhale, tuck your chin to your chest and round the spine forward. Repeat three to five times, following your breath.

In the same seated position, you can do side bends and twists to release the compression between the vertebrae and increase your range of motion. First, inhale and sweep your arms overhead. Hold your left wrist with your right hand, keep your arms by your ears, exhale and bend toward the right. Hold the stretch for five breaths, inhale to center, switch your hands, exhale and bend to the left. Hold for five breaths. Inhale back to center, release the grip on your hands, exhale and twist to the right, letting your hands fall to the outside of your thigh or chair. Hold for five breaths, inhale to center and repeat to the left.

When we sit for long periods of time, the lower spine contracts and the posterior muscles in our legs, particularly the hamstrings, shorten. A modified yoga down-dog pose using your desk or kitchen table will stretch the entire back of your body. Start by standing, with your chair out of the way, and place your palms flat on your desk. Walk backward until your arms are extended and your body is in an L shape with your feet under your hips. Press your hands into the table, elongate your back and push your hips up and back. Hold for five to ten breaths.

Sitting for hours also shortens and tightens the hip flexors. The butt muscles compensate by lengthening, which can lead to dead butt syndrome, where the glutes weaken and struggle to keep the body in proper alignment.

You can strengthen your glutes and hamstrings with a bridge-march stretch. Begin by lying on your back, with your knees bent and your arms by your side. Your feet should be hip-width apart and 10 to 12 inches from your butt. Squeeze your glutes and lift your hips up into a bridge position. Hold here while you lift your right foot off the ground, bringing your knee toward your chest until your hip is at a 90-degree angle. Lower your right foot to the ground and repeat on the left. Repeat 10 times, both your left and right feet, keeping the hips lifted throughout.

A runners lunge can help lengthen and stretch your hip flexors. From a standing forward fold, bend your knees, take both hands to the floor and step your right foot back. Drop the right knee and slide the foot back, lowering your pelvis until you feel a gentle stretch through the front of your thigh. Stay here with your hands framing your foot, or inhale and lift your torso up. Hold for five to 10 breaths and repeat on the other leg.

When you massage the bottoms of your feet, you start to loosen connective tissue that runs up the back of your body, including in the calves and hamstrings. To see how quickly this works, sit on the floor with your legs extended and feet flexed. Exhale, fold forward with a flat back and walk your fingers forward alongside your legs, as far as you can go. Notice the point where your hands land. Now, forget about your hands but stay on the floor and place a tennis ball or something similar under the ball of your foot. Put as much weight on it as you can tolerate, and roll the ball back and forth the length of your foot several times. Repeat with the other foot. When youve finished, repeat that forward fold. Where are your hands now?

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Easy Stretches for Better Posture and Muscle Restoration - The New York Times