Many people who spend long hours at a desk experience tightness in the hips, back, hamstrings, shoulders and chest. Sitting for extended periods places the hip flexors in a shortened position, reduces activation of the glutes and encourages the upper back to round forward. Over time, this can lead to stiffness, discomfort and reduced mobility.
A short mobility routine performed between long periods of sitting can make a big difference. It helps wake up underused muscles, improves posture, reduces joint stiffness and encourages better movement and blood flow throughout the day. A simple routine that requires no equipment, or just a wall or chair, is often the most effective because it can be completed anywhere.
Below is a quick mobility sequence that targets the areas most affected by desk work.
Glute bridges – 2 x 12 reps
Technique: Lie on your back with knees bent and feet flat on the floor. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees. Lower with control. Targets: Glutes, hamstrings and core activation, and gets much needed blood to underused areas.
Kneeling thoracic rotations – 2 x 10 reps each side
Technique: Start on all fours. Place one hand behind your head then rotate your elbow up towards the ceiling, return to the start position with control. Targets: Upper back mobility and improves rotation through the thoracic spine.
Cat cow – 2 x 6 reps
Technique: On all fours, slowly round your spine up towards the ceiling then gently lower your spine while lifting your chest. Move smoothly between the two positions. Targets: Reduces tension in the lower and mid back.
Seated forward fold – 2 x 20-30 seconds
Technique: Sit on the floor with legs straight. Reach your hands towards your feet and allow your upper body to fold forward to a comfortable stretch. Targets: Hamstrings, lower back.
Seated figure 4 stretch – 2 x 20-30 seconds each side
Technique: Sit tall in a chair. Cross one ankle over the opposite knee to form a “figure 4” shape then gently lean forward until you feel a stretch in the hip. Targets: Glutes, deep hip muscles.
Kneeling hip flexor stretch – 2 x 20-30 seconds each side
Technique: Kneel on one knee with the other foot in front. Keep torso upright then gently shift your hips forward until you feel a stretch at the front of the hip on the back leg. Targets: Hip flexors and front of the thigh.
Wall assisted chest stretch – 2 x 20-30 seconds each side
Technique: Stand side on to a wall. Place your palm and forearm against the wall at shoulder height then gently rotate your chest away from the wall until you feel a stretch across the front of the shoulder and chest. Targets: Chest muscles, front of the shoulders, helps open the upper body after slouching.
Blog by Alfie Griggs – Level 3 Sports Massage Therapist