6 Daily Stretches to Undo the Damage of Sitting All Day

Sitting all day isn’t just making you stiff; it’s slowly turning your body into a tight, hunched mess. Whether you’re at a desk for hours or glued to your couch, prolonged sitting shortens your hip flexors, weakens your glutes, and puts your posture through the wringer. Over time, this leads to aches, pains, and a body that doesn’t move as well as it should. The good news? A few strategic stretches can counteract the damage and get you feeling loose and limber again.

These six simple stretches target the muscles that take the biggest hit from sitting: your hip flexors, hamstrings, lower back, and shoulders. Perform them daily, and you’ll notice improved mobility, better posture, and fewer aches. Let’s get into it.

Exercise: Hip Flexor Stretch

Sitting for hours constantly shortens your hip flexors, leading to tightness and discomfort. Over time, this imbalance can pull your pelvis forward, causing lower back pain and affecting your walking mechanics. Stretching your hip flexors helps restore balance, alleviate tension, and improve posture.

How to do it:

1. Kneel on your right knee with your left foot forward, forming a 90-degree angle at both knees.
2. Tuck your pelvis under slightly to avoid arching your lower back.
3. Shift your weight forward until you feel a stretch in the front of your right hip.
4. Hold for 30 seconds, then switch sides.

Recommended Sets and Reps:

• Perform 2 to 3 sets of 30 seconds per side

Best Variations:

• Add arm reach overhead to deepen the stretch.
• Perform a dynamic version by gently pulsing forward and back.

Exercise: Seated Spinal Twist

Sitting locks your spine into one position for extended periods, reducing mobility and leading to stiffness. A seated spinal twist helps decompress the spine, improve rotational movement, and ease tension in the lower and mid-back.

How to do it:

1. Sit tall with both legs extended in front of you.
2. Cross your right foot over your left thigh, placing it flat on the floor.
3. Place your right hand behind you for support and your left elbow outside your right knee.
4. Inhale to lengthen your spine, then exhale and twist to the right.
5. Hold for 30 seconds, then switch sides.

Recommended Sets and Reps:

• Complete 2 to 3 sets of 30 seconds per side

Best Variations:

• Perform the twist in a chair for an easier modification.
• Add deep breathing to enhance relaxation.

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Exercise: Standing Forward Fold

Sitting shortens your hamstrings, tightening them and limiting flexibility in your hips and lower back. The standing forward fold stretches the hamstrings, decompresses the spine, and improves blood circulation to the legs.6254a4d1642c605c54bf1cab17d50f1e

How to do it:

1. Stand with feet hip-width apart.
2. Hinge at the hips and slowly fold forward, letting your head and arms dangle.
3. Keep a slight bend in the knees if your hamstrings are too tight.
4. Hold for 30 seconds, breathing deeply.

Recommended Sets and Reps:

• Perform 2 to 3 sets of 30 to 45 seconds

Best Variations:

• Perform it seated for a gentler stretch.
• Grab opposite elbows and sway gently side to side.

Exercise: Chest Opener Stretch

Slouching over a desk tightens the chest and weakens the upper back muscles, leading to rounded shoulders and poor posture. Opening up the chest counteracts this forward hunch, improves breathing, and restores upper body mobility.

How to do it:

1. Stand tall and clasp your hands behind your back.
2. Straighten your arms and pull them slightly away from your body.
3. Lift your chest and look up slightly.
4. Hold for 30 seconds.

Recommended Sets and Reps:

• Complete 2 to 3 sets of 30 seconds.

Best Variations:

• Use a resistance band if clasping hands is difficult.
• Perform against a doorway for a deeper stretch.

Exercise: Cat-Cow Stretch

Sitting stiffens the spine, limiting its natural movement and making your back feel locked up. The cat-cow stretch improves spinal flexibility, lubricates the joints, and reduces lower back tension.

How to do it:

1. Start on all fours with hands under shoulders and knees under hips.
2. Inhale and arch your back, lifting your head and tailbone (cow pose).
3. Exhale and round your spine, tucking your chin to your chest (cat pose).
4. Repeat for 30 seconds.

Recommended Sets and Reps:

• Perform 2 to 3 sets of 10 to 15 reps.

Best Variations:

• Perform seated if kneeling is uncomfortable.
• Slow down the movement and focus on deep breathing.

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Exercise: Supine Twist

Your lower back and hips begin to get angry with too much sitting, leading to stiffness and discomfort. The supine twist helps release tension in these areas while improving spinal mobility and promoting better posture. This stretch is particularly effective for loosening up the obliques and lower back muscles that become restricted from prolonged sitting.

How to do it:

1. Lie on your back with your arms extended to the sides in a T position.
2. Bend your knees and bring them up to a 90-degree angle.
3. Slowly lower your knees to one side while keeping both shoulders flat on the ground.
4. Hold for 20–30 seconds, breathing deeply.
5. Bring your knees back to the center and repeat on the other side.

Recommended Sets and Reps:

• Complete 2 to 3 sets of 45 seconds per side.

Best Variations:

• Extend one leg straight while twisting the other knee across your body for a deeper stretch.
• Place a yoga block or pillow under your knee for support if flexibility is limited.

Jarrod Nobbe, MA, CSCS