Sit at a Desk All Day? 11 Exercises to Improve Mobility and Flexibility

If you spend most of your life sitting down, you’re not alone.

As detailed by Johns Hopkins Medicine, sedentary jobs are the norm today, and when you spend 40-plus hours working per week, you spend most of your time sitting. Extended periods of sitting pose health risks even if you exercise regularly. These risks include diabetes, heart disease, and cancer. The risk significantly rises if you sit for more than 10 hours daily. While this may seem excessive, it’s surprisingly easy to reach this amount when you consider the eight hours spent at your desk and the time spent sitting during your commute and unwinding after work.

Similarly, Mayo Clinic notes that sitting for eight hours with no physical activity has about the same effect on your health as obesity and smoking, with a similar risk of dying. This study said you can counter the effects of eight-plus hours of sitting with 60–75 minutes of moderate physical activity per day. Unfortunately, most Americans aren’t exercising this much.The CDC reported in 2023 that less than a third of adult Americans were meeting its recommended 150 minutes of moderate aerobic activity per week.

To reduce these risks, it’s not necessary to abandon your sedentary job. Instead, in addition to increasing your daily steps and exploring options like standing desks or under-desk walking pads, try incorporating mobility exercises.

11 Exercises to Increase Mobility and Flexibility When You Sit All Day at Work

These exercises can help alleviate tension, enhance flexibility, and improve posture. Additionally, you may experience increased energy levels and enhanced mental well-being.

1. Seated Torso Twist

Increase spinal mobility with an easy seated torso twist. Place your right hand on the back of your chair and twist your torso to the right. Hold for a few seconds and change sides.

2. Neck circles

Reduce neck stiffness from staring at a computer screen all day with some quick neck circles. Slowly tilt your head forward, then gently rotate your head in a circular motion (clockwise and then counterclockwise).

3. Shoulder Rolls

Loosen stressed, tight shoulder muscles and improve posture with shoulder rolls. Roll your shoulders in a circular motion, both forward and backward.

4. Chair Pigeon Pose

This yoga pose, which can open your hips and relieve lower back pain, can be adapted for use in the office; no need to roll out your mat or even stand up. While seated, cross one ankle over the opposite knee. Lean forward to deepen the pose, stretching the hip. Hold the pose for 15-30 seconds and then switch legs.

5. Desk Squats

Get in a few squats, engaging your lower body muscles and promoting blood flow from your desk. Simply stand up, lower your body as if sitting back into a chair and then return to standing, repeating the move ten times.

6. Standing Calf Raises

Strengthen your calves and improve blood circulation at the same time. Stand up and hold onto your desk for balance. Raise your heels off the ground for a moment before lowering them. Repeat this 10 times.

7. Breathe and Reach

Enhance your upper body mobility and relieve some stress at the same time. Take a deep breath in as you raise both your arms overhead. Slowly lower your arms as you exhale, and repeat this move 10 times.

8. Wrist and Finger Stretches

Too much typing can wreak havoc on your hands, fingers, and wrists. Reduce some of that strain with some wrist and finger stretches. Extend one arm forward, palm up, and use your other hand to gently pull back on your fingers, stretching your wrist and forearm. Hold this for 15 seconds, and then switch hands.

9. Seated Leg Extensions

Strengthen your quads and get your blood flowing with some quick seated leg extensions that you can do while answering emails or in a meeting. While sitting, extend one leg and hold it in the air for a few seconds. Lower your leg and then alternate between legs for a total of 10ten repetitions.

10. Desk Push-Ups

Strengthen your upper body with a few desk push-ups. Stand a few feet from your desk, place your hands on the edge, and do ten push-ups.

11. Mini Dance Sessions

If you work from home (or have a private office), get up and dance like no one’s watching. Play your favorite song and get your blood and dopamine flowing.

This simple practice can come with big benefits. One study found that dance movement therapy decreases depression and anxiety while increasing quality of life and cognitive skills. It’s easy to see why this is a favorite for our Director of Corporate Wellness when it comes to staying active and boosting focus during the workday!

The Bottom Line

Incorporating these strategies into your workday can enhance mobility and combat the adverse effects of prolonged sitting. Worried about fitting these exercises into your routine? Schedule them into your calendar or use a habit-tracking app.

For more help improving your health at work, speak with an Arootah health coach. Get started with a complimentary intro call today.