Sitting All Day? 5 Mobility Moves to Undo the Desk

Long hours at a desk leave hips tight, shoulders rounded and backs stiff. A few minutes of the right movement helps you feel better and train better.

Whether it's a long workday, a commute down Peachtree or an evening on the couch, most of us spend far more time sitting than we realize. Over time, that position becomes the one your body is best at: tight hip flexors, rounded shoulders, a stiff upper back and glutes that forget to do their job.

The fix isn't a marathon stretching session. It's moving your body through the positions sitting takes away, a little bit, often.

1. Hip flexor stretch

Kneel on one knee with the other foot in front, like a half lunge. Use a cushion under your knee if needed. Squeeze the glute of the kneeling leg and gently shift your hips forward until you feel a stretch in the front of that hip. Hold for 30 seconds, breathing slowly, then switch sides. Hold a chair or wall for balance if you need it.

2. Thoracic opener

Sit tall in your chair and lace your fingers behind your head. Gently lift your chest toward the ceiling and lean back over the top of the chair, then return. Repeat 8 to 10 times. This helps undo the forward hunch that comes from screens and keyboards.

3. Doorway chest stretch

Place your forearms on either side of a doorframe at about shoulder height. Step one foot through and lean forward gently until you feel a stretch across your chest. Hold for 20 to 30 seconds. Keep it comfortable; you should feel a stretch, never pain.

4. Glute bridge

Lie on your back with knees bent and feet flat. Press through your heels and lift your hips until your body forms a straight line from shoulders to knees. Pause, squeeze your glutes, and lower slowly. Do 10 reps. Bridges wake up the muscles that switch off when you sit.

5. Wall slides

Stand with your back against a wall, feet a few inches forward. Place your arms against the wall in a goalpost shape and slowly slide them up and down while keeping your back and arms close to the wall. Do 8 to 10 slow reps. Only go as high as you can while keeping contact.

Make it a habit

• Stand up and move for a minute or two every hour
• Do the full routine once a day; it takes about 5 minutes
• Pair it with something you already do, like your morning coffee or the end of your workday
• Take calls standing or walking when you can

Mobility and strength work together

Mobility gives you the range of motion; strength lets you control it. The best results come from doing both. At Alloy Personal Training Buckhead, our coaches build mobility and strength into every coach-led session, adjusted to your body and your schedule. If long days at a desk have you feeling stiff, book a free intro session and let's get you moving well again.