If you spend long hours sitting at a desk, you’re not alone. Over time, this stillness can lead to stiff hips, rounded shoulders, and aching backs—not to mention a lack of energy. The good news? A few intentional minutes of daily movement can go a long way in restoring mobility, posture, and your sense of well-being.
This short sequence is designed specifically for desk-bound bodies. You don’t need any equipment—just a bit of floor space, a countertop, and your breath. See corresponding images below!
Cat-Cow (Spinal Flexion & Extension) – 1 minute
This gentle flow is like a wake-up call for your spine.
- Start on hands and knees in a tabletop position.
- Inhale: Arch your back, lifting your head and tailbone (Cow).
- Exhale: Round your spine, tucking chin and pelvis (Cat).
- Move with your breath for 8–10 slow, nourishing rounds.
- Option: Externally rotate your hands to point to your knees for added forearm stretch
Thoracic Rotations – 1 minute (30 seconds per side)
Unlock tightness in your mid-back and shoulders.
- Stay in your tabletop position.
- Place one hand behind your head.
- Rotate your upper body open, pointing your elbow toward the ceiling.
- Slowly return and repeat 5–8 times, then switch sides.
World’s Greatest Stretch – 30–60 seconds per side
A full-body stretch that hits your hips, spine, hamstrings, and shoulders all at once.
- Step into a deep lunge with both hands on the floor inside your front foot.
- Option to drop your back knee down for support.
- Bring your inside elbow toward the ground, then rotate and reach that arm to the sky.
- Hold and breathe for 30–60 seconds, then switch sides.
90/90 Hip Switches – 30 seconds per side
Wake up your hips and improve internal/external rotation.
- Sit on the floor with both knees bent at 90° angles and hands behind you.
- With a tall spine, rotate both legs to the one side, then the other.
- Repeat the switch 6–8 times per side.
Deep Squat Hold – 1 minute
An incredible posture reset that opens up the hips, ankles, and spine.
- Stand with feet shoulder-width apart.
- Sink down into a deep squat, keeping heels flat.
- Press your elbows into your knees to gently open your hips.
- Option to reach one arm up to open the chest.
Superman Stretch with Push up – 3-5 times
Improves posture and strengthens posterior chain of the body
- Start in push up position
- Lower body to the ground with a straight and strong body
- Extend arms long into “superman” form
- Return hands under shoulders and push up to starting position
Deep Hip Stretch with Spinal Rotation – 4 times total (2 per side)
Releases spinal tension, mobilizes shoulders and stretches low back and hip complex.
- Widen feet and sink into deep squat with hands on thighs.
- Leaning forward, press hands into thighs as you press one shoulder downward and you rotate the other upward. Look past your top shoulder.
- Exhale on the twist and contract your abs gently.
Finish With a Few Deep Breaths
Pause for a few moments. Stand tall or rest in Child’s Pose.
Take 3 deep, slow breaths—and notice how much more awake and open your body feels.
Consistency is key
Doing this simple sequence daily—or even a few times a week—can improve mobility, reduce tension, and help you reconnect with your body. You don’t need to overhaul your schedule. Just pause, move, and breathe.
Your desk-bound body will thank you.
