Stay Mobile During Long Workdays

As the days get longer, many of us are itching to get outside. But let’s be real, for most of us, long hours spent sitting at a desk are still a reality.

Too much sitting can leave you feeling stiff, achy, and low on energy. Your muscles tighten, circulation slows down, and your posture slumps.

Before you head outside for your after-work walk or run, try these simple exercises and movement tips to break up your workday stiffness and feel more mobile and energized.

4 Quick Exercises to Break Up Your Workday Slump

If you’re stuck at a desk all day, these exercises can help loosen tight areas, strengthen key muscles, and keep you moving better from morning to evening.

1. Seated March – For Core and Hip Activation

• • Sit tall at the front edge of your chair.
  • Engage your core and pull your midsection up to sit as tall as possible.
  • Alternate lifting your right and left knee without rounding your back.
  • Do 2–3 sets of 10 reps, taking breaks as needed.

This move wakes up your hip flexors and deep core muscles, a great way to activate your foundation after hours of sitting.

2. Shoulder Rolls and Triceps Stretch – For Upper Body Mobility

• • Roll your shoulders up, back, and down 10 times to loosen tension.
  • Then reverse, rolling forward for another 10 times.
  • Follow with a triceps stretch: bend one elbow behind your head and gently pull it back with your other hand.
  • Hold for 5 seconds and repeat 10 times per arm.

These moves open your shoulders and upper back, the first areas to tighten when you’re hunched at a desk.

3. Modified Wall Push-Ups – For Upper Body and Core Strength

• • Stand an arm’s length from a wall or desk edge.
  • Keep your body in a plank position, core engaged.
  • Slowly bend your elbows to bring your chest toward the wall, then press back to start.
  • Do 2–3 sets of 10 reps. To make it harder, move your feet further away.

This exercise strengthens your upper body and core, while also giving you a break from sitting.

4. Move More Throughout the Day – Small Shifts, Big Benefits

Beyond exercises, try to build more movement into your workday:

• • Take a short walk between meetings.
  • Choose stairs over elevators.
  • Alternate between sitting and standing with a standing desk.
  • Turn phone calls into “walk and talk” meetings when possible.

Little bursts of movement throughout the day can add up, helping you feel more energized and reducing stiffness by the end of the workday.

Don’t let stiffness or discomfort from sitting at work hold you back. Our team of Physical and Occupational Therapists is here to help you prevent injury, stay active, and move pain-free all season long.

Treatment is covered by insurance, no referral is required to start, and with flexible in-clinic and virtual appointments available, you can find a time that works with your schedule.

Call 716-458-1990 or use this button to schedule online: