If you spend a lot of time sitting at your desk, it’s only natural that you’re feeling tight and uncomfortable in the back and hip areas by the end of the day. Not to worry, though! You can take steps to improve the range of motion in these areas and increase your core muscle awareness to reduce associated pain or injury risk and improve your capacity for basic everyday tasks.

Mobility is the range of motion a particular joint should be able to move through. Stability is defined as the ability to maintain control of joint movement or position by coordinating actions of surrounding tissues and the neuromuscular system. 

The body is interconnected: if a single joint does not work properly, the joints above and below it can be affected. For example, if one knee doesn’t move freely, then the other knee has to compensate for that lack of mobility; if one shoulder is restricted, then it affects everything above around it (even neck muscles). In addition to improving overall flexibility throughout your body, you can also focus on improving specific restrictions in certain areas. 

For example: If you sit all day at a desk, you are likely tight in the back and hip areas—your goal if you sit all day may be simply improve these areas’ range of motion! Adding in a 5 minute mobility routine every hour can help your body and your productivity! 

Five Minute Mobility for Desk Sitters

Couch Stretch: 60 seconds per leg

Bottom Squat Hold: 60 seconds

Pigeon stretch: 60 seconds per leg