5 Moves to Help You Sit Better at a Desk
Sore glutes, tight thighs, achy back—these are just a few things anyone who sits at a desk all day probably knows all too well. Being stagnant for so long isn’t just uncomfortable; it can prove to be pretty painful and detrimental to your posture in the long run.
Luckily, there are ways around it through the functional fitness movements our method offers. By prioritizing your posture, you won’t only feel better during workouts, but you’ll feel better overall in every movement throughout your day—even if sitting at a desk for eight or more hours. Try these five moves below before your next day at work, and repeat throughout the week when you need to loosen your hips and stretch your lower back.
1. Chin Tucks
Put your finger at the tip of your nose and draw your face directly back away from finger, acting as if forcing a double chin. You’ll feel a stretch at the top of your neck in the back. Repeat 10 times twice per day.
2. Chest Stretch
To combat tight, rounded shoulders, stand in a doorway with hands on the frame just above shoulder height. Put one foot in front of the door frame and move your body forward until you can feel a stretch in your chest and in the front of shoulders. Hold for 30 seconds and repeat 3 times on both sides.
3. Hip Flexor Stretch
To combat tight hip flexors, stand with one foot on a stationary chair and lunge forward with upper body straight. Move until you feel a stretch in the front of the standing hip. Hold for 30 seconds and repeat 3 times on both sides.
4. Teeter-Totter
Start with one leg back at 6 o’clock and abs tight. Rotate downwards toward the floor while balancing on standing leg, and return to starting position as you keep engaging the core. Continue teeter-tottering on each leg eight times. Be sure to breathe deeply through the diaphragm by allowing your stomach to expand and contract through each breath.
5. P.ball Glute Strengthener
Start lying down on your mat, feet hips-width distance and p.ball on. Scoop hips upwards toward the ceiling, feeling the glutes activate before bringing pelvis back down. Be sure to squeeze the ball the entire time through the glutes instead of the thighs.
For more at-home exercises, watch these core moves to do in a small living space, and find more stretching videos on our streaming platform. Or, if you’re new here, try us out risk-free for 15 days.