Stiff from sitting? Try this 7-minute desk mobility routine
A simple stretch sequence for people who work at a laptop. Free to use.
Sitting all day leaves hips, chest, and upper back feeling locked. Use this short routine once a day. Move gently. Skip anything that feels wrong.
The routine
- Neck circles (slow) 5 each way, easy range only
- Chin tucks 8 reps
- Chest opener (doorway or clasped hands) 30 seconds
- Seated thoracic rotation 5 each side
- Standing hip flexor stretch 30 seconds per side
- Forward fold (soft knees) 30 seconds
How to use: 1 round after work, 3–5 days per week. No equipment needed.
Disclaimer: Educational fitness content, not medical advice. Stop if something feels wrong. Consult a professional if you have an injury or medical condition.