By: AndyC
Added: 20 February 2025
You don’t have to do a complete workout to feel better. a couple of specific mobility exercises can ease stiffness, enhance flexibility, and have you moving without aches.
Why Mobility Matters
Sitting for prolonged amounts of time constricts blood supply, contracts muscles, and restricts the movement of joints, causing poor body alignment and increased injury potential. Incorporating a couple of simple movement drills into daily activity can
- Improve flexibility of movement
- Relieve aches and stiffness
- Improve circulation and levels of energy
Quick Desk-to-Gym Mobility Routine
1. Neck & Shoulder Release
- Neck Tilts: Gently tilt your head side to side, holding each stretch for 10-15 seconds.
- Shoulder Rolls: Roll shoulders forward and backward in slow, controlled circles.
2. Spinal Mobility
- Seated Spinal Twist: Sit with back straight, twist the body to the side with the support of the back of the chair. Hold 20 seconds on each side.
- Cat-Cow Stretch: Alternately arch the back on all fours to relax the spine.
3. Hip & Lower Body Opener
- Seated Figure-4 Stretch: Cross the other leg over the seated leg and then slightly lean forward. Hold 20-30 seconds per side.
- Standing Calf Stretch: Position the back leg behind you with the heel on the ground to stretch the calf.
4. Full-Body Activation
- Standing Side Bend & Reach: Hold arms out to the side at the level of the shoulders and side-bend to the side with 10 seconds per side.
- Hold a 20-30 seconds squat to relax ankles & hips.
How to Make It a Habit
Set a reminder to do them every two hours at work at the desk.
Consider a 5-minute mobilization sequence before exercise to improve performance.
Listen to the body -> if something is feeling tight, prioritize that area with increased attention.
Mobility is the solution to being able to do better, feel better, and perform better in the weight room, on the court, or simply daily life.
Invest a couple of minutes of daily stretching, and you will have a body that will thank you!
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