Modern life keeps us seated at desks, in cars, on couches. Over time, all that sitting can lead to tight hips, stiff shoulders, and an aching lower back. The longer you stay still, the more your body forgets how to move well.
But you don’t need to overhaul your routine to fight back. Just a few minutes of focused movement each day can make a big difference. These five mobility exercises are simple, effective, and perfect for resetting your body after hours in a chair.
1. World’s Greatest Stretch
This full-body move targets your hips, spine, hamstrings, and shoulders all at once.
- Start in a lunge position with your right foot forward.
- Place both hands on the floor inside your right foot.
- Twist your torso and reach your right arm up toward the ceiling.
- Hold for a few seconds, then bring your hand back down and shift your weight back to stretch your hamstring.
- Return to the lunge and repeat on the other side.
Do 3 to 5 reps per side. It’s a great warm-up, cooldown, or midday reset.
2. Cat-Cow Stretch
This classic spinal mobility exercise helps restore movement to your upper and lower back.
- Start on all fours with hands under shoulders and knees under hips.
- Inhale and arch your back, lifting your chest and tailbone (cow).
- Exhale and round your spine, tucking your chin and pelvis (cat).
- Move slowly, syncing the motion with your breath.
Do 8 to 10 slow reps. It’s gentle but powerful, especially if you’ve been hunched over a screen.
3. 90/90 Hip Rotations
Tight hips are one of the biggest issues caused by sitting. This move helps open them up and improves rotation.
- Sit on the floor with your front leg bent at 90 degrees in front of you and your back leg bent at 90 degrees to the side.
- Try to keep both sit bones on the floor.
- Slowly rotate your knees side to side, switching the 90/90 position from one side to the other.
Do 5 to 8 reps per side. Go slow and control the movement. This builds both mobility and strength.
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4. Thoracic Spine Rotations
The mid-back often stiffens when you sit for too long. This movement helps restore rotation in your upper spine.
- Start on all fours or seated on your heels.
- Place your right hand behind your head.
- Rotate your elbow up toward the ceiling, then back down.
- Focus on rotating from your upper back, not your lower back.
Repeat for 8 reps per side. You can also perform this lying on your side for more support.
5. Standing Forward Fold With Shoulder Opener
This combines a hamstring stretch with a shoulder release—two areas that suffer most during long sitting sessions.
- Stand tall and clasp your hands behind your back.
- Hinge at your hips and fold forward, letting your arms lift away from your back.
- Keep a soft bend in your knees.
- Hold for 20 to 30 seconds and breathe deeply.
Repeat 2 to 3 times. It’s a great way to loosen up your entire posterior chain.
Making It a Habit
You don’t need to do all five every day. Pick two or three and rotate through them throughout the week. Even five minutes of mobility work can ease stiffness, improve posture, and help you move better overall.
The key is consistency. Sprinkle these into your morning routine, take stretch breaks during the workday, or unwind with them before bed. Your body will thank you.
Mobility isn’t just for athletes or yogis. It’s a vital part of feeling good and moving well, especially if you sit for most of the day. These simple exercises will help reverse tightness, unlock stiff joints, and keep your body working the way it should.
Less pain. More movement. All in just a few minutes a day.
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