If you spend hours sitting each day—whether at a desk, in the car, or on the couch—your body is likely feeling the effects.
Prolonged sitting can lead to tight hips, stiff shoulders, and reduced ankle mobility, all of which can contribute to discomfort and poor movement patterns. The good news? A few simple mobility exercises can help undo the damage and keep you moving freely.
Here are five mobility exercises to incorporate into your routine to counteract sitting today:
1. Hip Flexor Stretch
Sitting shortens and tightens the hip flexors, leading to discomfort and lower back pain. To counteract this:
- Step one foot forward into a lunge position and drop the back knee to the floor.
- Keep your torso upright and gently push your hips forward.
- Hold for 30 seconds per side and repeat twice.
2. Thoracic Spine Opener
Hours of hunching over a desk can lead to poor upper back mobility. Try this simple stretch:
- Sit on your heels or kneel and place one hand behind your head.
- Rotate your elbow up toward the ceiling, opening your chest.
- Hold for a moment, then return to the start. Repeat 10 times per side.
3. Seated Figure-Four Stretch
This is great for opening up the hips and reducing lower back stiffness:
- Sit on a chair and cross one ankle over the opposite knee.
- Keep your back straight and gently lean forward until you feel a stretch in your hip.
- Hold for 30 seconds per side and repeat twice.
4. Ankle Mobility Drill
Poor ankle mobility can affect everything from walking to squatting. Improve it with this drill:
- Stand facing a wall and place one foot a few inches away.
- Keeping your heel down, push your knee toward the wall.
- Repeat 10 times per leg, moving your foot slightly closer if needed.
5. Shoulder Rolls and Chest Openers
Combat rounded shoulders with this simple movement:
- Roll your shoulders forward and backward 10 times.
- Clasp your hands behind your back, squeeze your shoulder blades together, and lift your chest.
- Hold for 20 seconds and repeat twice.
Make It a Daily Habit
These mobility exercises to counteract sitting takes just a few minutes but can make a big difference in how you feel and move. Incorporate them into your daily routine to counteract the effects of prolonged sitting and keep your body functioning optimally.
Stay active and keep moving!
