We’ve all been there — hours at the desk, deep in focus, only to stand up and feel like we’ve aged 10 years in one afternoon. The truth is, our bodies were never designed to sit all day. But the good news? A few simple movements sprinkled through your day can make a world of difference — no gym clothes or fancy equipment required.
Why Sitting Makes Us So Stiff
When we sit for long periods, certain muscles get tight (like the hip flexors and chest) while others switch off (hello, glutes!). This imbalance can lead to sore backs, cranky shoulders, and even headaches.
The key is little-and-often movement — gentle resets that tell your body, “Hey, we still move!”
This guide will walk you through easy, office-friendly exercises to help you feel looser, more focused, and more comfortable in your body.
1️⃣ Neck Rolls
Drop your shoulders away from your ears. Slowly let your head roll side to side, tracing a half-circle from one shoulder to the other.
Take it slow and breathe. You might be surprised how much tension hides in those tiny neck muscles.
2️⃣ Shoulder Openers
Clasp your hands behind your back (or grab a towel if that’s easier). Gently draw your hands down and back, opening your chest and lifting your sternum.
Hold for 3–5 slow breaths.
If that’s too much, try placing your hands on your lower back and rolling your shoulders down and back instead.
3️⃣ Seated Glute Stretch
Sit tall near the edge of your chair. Cross one ankle over the opposite knee and gently hinge forward until you feel a stretch through your glutes and outer hip.
Hold for 30 seconds each side, breathing deeply.
This one’s magic for easing low back tension.
4️⃣ Standing Hip Circles
Stand up, plant your feet hip-width apart, and draw gentle circles with your hips — like a slow hula hoop.
It’s fun, grounding, and gives your spine a lovely reset after sitting.
Make It a Habit
Set a reminder to move every hour, or tie movement to something you already do — like standing up to take a call or stretching before you open your next email.
Small, consistent moments of movement throughout the day keep your body happier and less tense.
You don’t need to overhaul your day to feel better — you just need to move a little, often.
Your body will thank you for every small stretch and breath of movement you give it.
Need a Little Extra Help?
If you’re struggling with persistent stiffness or pain from sitting, an Exercise Physiologist can help design a simple, personalised plan to get your body feeling great again — even if your days are mostly spent at a desk.
Book a session or learn more at www.kitasuggphysiology.com.au
Get your copy of the Desk Life Rescue Plan and other resources on our Resources page