Super Bowl Stretch Breaks: 5 Movements to Stay in the Game

Super Bowl Sunday is all about touchdowns, epic commercials, and cheering on your team. But let’s be honest — it also involves a lot of sitting. Whether you’re parked on the couch, at a watch party, or hovering near the snack table, hours of inactivity can leave your back stiff, your hips tight, and your body feeling out of sync by halftime.
The good news? You don’t need to miss a big play to take care of your body. These five simple stretch and movement breaks can be done during commercials, halftime, or timeouts to help you stay loose, energized and comfortable from kickoff to the final whistle.

Why Stretch During the Super Bowl?

Prolonged sitting can lead to:

• Tight hips and hamstrings
• Low back stiffness
• Neck and shoulder tension
• Fatigue and reduced circulation

Quick movement breaks can help:

• Improve blood flow
• Reduce stiffness
• Maintain mobility
• Keep energy levels up

Movement #1: Seated Spinal Twist

Best for: Lower back and spine

When: After a long defensive drive

How to do it:

1. Sit tall on the edge of your chair or couch
2. Place your right hand on the back of the chair
3. Gently twist your torso to the right while keeping your chest lifted
4. Hold for 10-15 seconds, then switch sides

Why it works:

This movement helps counteract the rounded posture we fall into while watching TV and restores spinal mobility.

Movement #2: Neck and Shoulder Reset

Best for: Neck stiffness and shoulder tension

When: During commercials

How to do it:

1. Gently tilt your head to the right, bring your ear toward your shoulder while relaxing your shoulders (don’t shrug)
2. Hold for 10 seconds, then switch sides
3. Roll your shoulders backward in slow circles 5 times
4. Repeat rolling forward

Why it works:

Helps release tension from leaning your neck toward the screen or reacting to that last wild play.

Movement #3: Standing Hip Opener

Best for: Hips and lower back

When: Between quarters

How to do it:

1. Stand tall and hold onto a chair or wall for balance
2. Step one foot back into a gentle split stance
3. Slightly bend the front knee and squeeze the glute of the back leg
4. Hold for 15-20 seconds, then switch sides

Why it works:

Tight hips are a common culprit behind lower back discomfort. This stretch helps keep everything moving smoothly.

Movement #4: Calf Raises & Ankle Rolls

Best for: Circulation and lower legs

When: After grabbing snacks

How to do it:

1. Stand with feet hip-width apart
2. Slowly rise onto your toes, then lower back down (10 reps)
3. Lift one foot and roll the ankle in circles five times in each direction
4. Switch feet

Why it works:

Encourages circulation and reduces that “heavy legs” feeling that comes from sitting too long.

Movement #5: Overhead Stretch & Side Bend

Best for: Full body reset

When: Halftime

How to do it:

1. Stand tall and raise both arms overhead
2. Interlace your fingers and stretch upward
3. Gently lean to the right and hold for 10 seconds
4. Switch sides

Why it works:

This stretch opens up the sides of the body, improves posture, and helps you feel re-energized heading into the second half.

Stay in the Game Until the Final Whistle

You don’t need an intense workout to feel better. Small movements add up. Incorporating these quick stretch breaks can help you enjoy the game more comfortably and wake up on Monday feeling like a winner (even if your team didn’t take the trophy). So, the next time a commercial break hits, don’t just reach for another wing. Take a stretch break and stay in the game!

If you are still feeling any pain or stiffness after the game, head over to your local Athletico for a free assessment to get you back in the game.