Hours at a desk can leave your neck stiff, shoulders tight, and lower back aching. The problemis often staying in one position for too long.
Stretch Your Hips
Tight hip flexors can contribute to discomfort after long periods of sitting. Try a half-kneeling hip flexor stretch and hold it for about 60 seconds per side.
Wake Up Your Glutes
Long periods of sitting keep your glutes inactive. Glute bridges are a simple way to activate them and strengthen your lower body.
Fight “Tech Neck”
Looking down at a screen can encourage rounded shoulders and a forward head position. A doorway chest stretch can help open up your chest and shoulders.
Change Your Position
There is no perfect posture to hold all day. Shift your weight, alternate between sitting and standing, and keep changing positions throughout the day.
Take Micro-Breaks
Don't wait for a long break. Stand up every 30–45 minutes, walk around, get some water, or do a few quick movements before returning to your desk.
Move More. Feel Better.
You don't need hours of exercise to start feeling better. Stretch, change positions, activate your muscles, and break up long periods of sitting throughout the day.