7 Mobility Moves for Desk Workers

Why Mobility Matters for Desk Workers

Sitting for prolonged periods can lead to tight hip flexors, a rounded upper back, and stiff shoulders. This not only causes discomfort but can also lead to poor posture and increase the risk of injury. A few minutes of targeted mobility work can counteract these effects, improving your posture, reducing pain, and boosting your energy levels throughout the day.

The 7-Move Routine

Perform these movements for 30-60 seconds each. You can do them all at once or sprinkle them throughout your workday.

1. Cat-Cow Stretch: Start on all fours. Inhale as you drop your belly and look up (Cow), then exhale as you round your spine and tuck your chin (Cat). This warms up the spine.
2. Seated Thoracic Rotations: Sit tall in your chair with your feet flat. Cross your arms over your chest. Gently rotate your upper body from side to side, keeping your hips still. This targets upper-back stiffness.
3. Standing Hip Flexor Stretch: Step one foot back into a lunge position, tucking your tailbone under. You should feel a gentle stretch in the front of your back leg's hip. Hold, then switch sides.
4. Across-the-Body Shoulder Stretch: Bring one arm across your chest and use the other arm to gently pull it closer to your body. You'll feel this in your shoulder and upper back.
5. Wrist and Finger Stretches: Extend one arm, palm up. Gently bend your wrist down with your other hand. Then, do the same with your palm facing down. Finish by spreading your fingers wide and then making a fist.
6. Deep Squat Hold: If you have the mobility, sit into a deep squat with your heels on the floor and your back straight. This is a fantastic stretch for hips and ankles. If needed, hold onto a desk for support.
7. Wall Chest Stretch: Stand in a doorway or next to a wall. Place your forearm on the surface with your elbow at a 9-degree angle. Gently step forward until you feel a stretch in your chest and the front of your shoulder.

Making these simple moves a part of your daily routine will make a world of difference in how you feel at the end of the day.