Top 15 Stretches for People Who Sit All Day to Improve Health & Energy

If you’ve ever spent hours sitting at your desk, you know how stiff and achy you can feel after standing up. Your hips might be tight, your back could hurt, and your neck may feel stuck in one position. These sensations can be uncomfortable and distracting and may worsen over time. If this sounds familiar to you, you’re not alone. Most people who work desk jobs experience some discomfort due to sitting. But the good news is that you can incorporate effective stretches into your routine for people who sit all day to relieve your pain. In this article, we’ll teach you valuable seated stretches to help you feel more energized, improve your overall well-being, and take less time to recover after sitting for prolonged periods.

In addition to these stretches, Pliability’s mobility app can help with your goals, too. Pliability offers a variety of dynamic warmups and stretches for people who sit all day to improve mobility and performance. Using the app, you can create a routine that keeps you energized and limits discomfort so you can get back to what you love. 

What are the Risks of Sitting Too Much?

Sitting is a major health risk that you can avoid. Americans are notorious for being sedentary compared to the rest of the world. Worse, 86 percent of Americans sit all day at their jobs, making it difficult to meet the minimum physical activity requirements daily. 

Sitting for long periods will not only increase your risk of becoming overweight, but too much sitting can have adverse effects on your:

• Health
• Mobility
• Posture
  ‍

Side Effects of Too Much Sitting

According to the Bureau of Labor Statistics, the average American works an average of 8.8 hours per day, commutes an average of 26.9 minutes, and watches television an average of 5 hours—that’s over 14 hours of sitting every day! Unfortunately, your body won’t let this much sitting go unnoticed. 

Understanding the Health Risks of Prolonged Sitting: From Metabolic Syndrome to Cardiovascular Disease

What are the risks of sitting too much? You use less energy when you sit than when you stand or move.

Research has linked sitting for long periods with several health concerns. They include obesity and a cluster of conditions—increased blood pressure, high blood sugar, excess body fat around the waist, and unhealthy cholesterol levels—that make up metabolic syndrome. Too much sitting overall and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer. 

How Physical Activity Can Offset the Health Risks of Prolonged Sitting

Any extended sitting—such as at a desk, behind a wheel, or in front of a screen—can be harmful.

Researchers analyzed 13 studies of sitting time and activity levels. They found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to that posed by obesity and smoking. Unlike other studies, this data analysis from more than 1 million people found that 60 to 75 minutes of moderate physical activity daily countered the effects of too much sitting. Other studies have found that sitting time contributes little to the risk of death for most active people. 

Simple Strategies to Reduce Sitting Time and Stay Active Throughout the Day

Research shows that less sitting and more movement contribute to better health. Start by simply standing rather than sitting when you can, or find ways to walk while you work. 

For example:

• Take a break from sitting every 30 minutes. 
• Stand while talking on the phone or watching television. 
• Try a standing desk—or improvise with a high table or counter if you work at a desk.
• Walk with your colleagues for meetings rather than sitting in a conference room. 
• Position your work surface above a treadmill—with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk—so you can be in motion throughout the day. 

‍

The Benefits of Incorporating Movement Into Your Day: From Energy Boosts to Mental Well-Being

The impact of movement—even leisurely movement—can be profound. For starters, you'll burn more calories. This might lead to weight loss and increased energy. Physical activity helps maintain muscle tone, your ability to move, and your mental well-being, especially as you age. 

Getting Started With Stretches For People Who Sit All Day

Whether you have 15 minutes or a full hour to spare, try incorporating the following moves into your exercise routine. If you're a beginner (or just strapped for time), start by setting a timer for 15 minutes and try to get through as many exercises as you can (10 to 15 reps each) with as little rest as possible in between. 

As you advance, challenge yourself by adding more time to the clock, making more moves to your routine, and reducing your rest time.

Related Reading

‍

• Why Is Employee Wellness Important
• How to Engage Employees in Wellness Programs
• Stretching Before Work
• Team Wellness at Work
• Benefits of Employee Wellness Programs
• Virtual Wellness Activities for Employees
• Benefits of a Workplace Wellness Program
• Benefits of Stretching at Work
• Staff Wellness Activities
• Employee Wellbeing Strategies

‍

15 Best Stretches For People Who Sit All Day

1. Hip Flexor Stretch: Your Go-To for Tension Relief

This is hands down, one of my favorite stretches for sitting all day. It’s simple, extremely effective, and it feels great! 

Here’s how to do it:
‍ 

• Kneel on your right knee and place your left foot flat on the floor before you. 
• Shift your weight slightly forward so your back leg is extended behind you. Remember to keep your left knee and ankle vertically aligned. 
• Keeping your chest up and slightly pulled back, push your hips forward while keeping your feet firm on the ground. 
• You should feel a stretch in the front of your right hip. 
• For an even deeper stretch, lift your right hand straight above your head and reach backward and to the left with your head facing up. 
• Squeeze your butt and hold the stretch for 30 seconds to 1-2 minutes. 
• Switch sides and repeat.
  ‍
  

Why you need it: 

Your hips are responsible for articulating major movement patterns like sitting and standing through flexion and extension. When you sit, your hips are in constant flexion—meaning, the muscles in your hips (the iliacus and psoas major) are contracted for an extended period of time. 

Constant hip flexion can cause these muscles to tighten which places excessive pressure on your joints. This can result in hip pain and restricted range of motion.

2. Cat-Cow: The Ultimate Spine Stretch

Holy cat-cow, what an incredible stretch! The cat-cow is the ultimate spine stretch that releases tension in the neck, shoulders, and in the upper and lower back. It even helps stretch your abs, hips, and chest. 

Here’s how to do it:
‍ 

• Begin in the tabletop position with your wrists and shoulders aligned, your knees and hips aligned, and your weight distributed evenly through your limbs. 
• From here, you will ease into the cat position by tucking your chin to your chest, arching your back, and pulling your pelvis inward. This pose should resemble an angry cat. 
• Next, you’ll move into the cow position by pushing your belly towards the floor while lifting your hips and head high to create a U-shape with your back. 
• Slowly inhale and exhale between the two movements and hold each pose for about 10 seconds.
  ‍

Why you need it: 

Sitting upright for long periods will add immense pressure on your spine as time goes on. This stretch gives your intervertebral discs much-needed space and room to breathe and increases your back and neck flexibility. 

3. Sphinx / Cobra: Elongate Your Body

The sphinx and cobra stretch aim to elongate your body by stretching the back, chest, abdomen, and hips. This stretch opens the lungs, stimulates the abdominal organs, and improves digestion. 

Here’s how to do it: 

For those with limited back and abdominal mobility, the sphinx stretch is where it’s at. 
‍

• Lay on your stomach and place your hands in front of you with your elbows directly under your shoulders. 
• Keep your hips pressed into the ground, open your shoulders and chest, and keep your head neutral. 
• If your back is more mobile, you can enter the cobra stretch by pressing into your hands and lifting your elbows off the floor. Remember to keep your head in a neutral position and your chest and shoulders open! 
  ‍

Why you need it: 

Sitting for extended periods can tighten the hip flexors and upper and lower back. It also constricts the abdominal organs and creates tension in the shoulders. Performing the sphinx or cobra stretch temporarily places your body in an opposing position and opens up the front of your body. 

4. Shoulder/ Chest Opener: Boost Your Posture

If you sit at a computer all day, this simple workplace exercise can quickly transform your posture. 

Here’s how to do it: 
‍

• Stand beside the outer corner of a wall or doorway with your arm at a 90-degree angle. 
• Place your hand onto the wall or doorway, palm out, with your fingers pointing behind you and your thumb up. 
• Keeping the 90-degree angle in your arm, gently lean forward to create a stretch across the front of your chest, through your biceps, and in the back of your shoulder. 
• Hold the stretch for 30 seconds to one minute and switch sides.
  ‍
  

Why you need it: 

Over time, typing on a keyboard can cause the muscles in your chest to contract, forcing your shoulders to round forward. Rounded shoulders can cause pain and weakness in the upper back, tightness in the chest and shoulders, and causes a postural imbalance called thoracic kyphosis (a condition commonly known as “hunchback”).

5. Figure 4 Stretch: Unlock Your Hips

This stretch can be completed either standing or sitting. It’s up to you. I’ll explain the stretch from the sitting position for simplicity, but the process also applies to the standing version. 

Here’s how to do it:
‍ 

• Sit at the edge of a chair and cross your right ankle over your left knee. 
• Your leg should resemble the number 4. 
• Keep your weight evenly distributed on both butt cheeks, sit up straight, create as much space between each vertebra as possible, and slowly lean forward without bending your back. 
• You should feel a stretch in your right glute as you lean forward. At the farthest point of your stretch, shift your stretch toward the right knee for an even deeper stretch. 
• Hold this stretch for 30 seconds to one minute and repeat on the other side.
  ‍
  

Why you need it: 

There’s a muscle deep in your glutes called the piriformis. This muscle is behind your gluteus maximus and runs diagonally from the lower spine to the upper surface of your femur, with the sciatic nerve running beneath it and through the muscle. 

Prolonged sitting can cause atrophy (muscle loss) and tightness in the piriformis and add extra pressure to the sciatic nerve, which can cause lower back pain.   

6. Child’s Pose: A Calm and Relaxing Stretch

Despite its name, this stretch isn’t only for children. This stretch is not only beneficial for improving shoulder mobility, but it’s also calm and relaxing. 

Here’s how to do it:
‍ 

• Start by kneeling on the ground with your knees slightly apart. 
• Fold your body forward and reach your arms as far in front of you as possible. Press your chest toward the floor with your palms facing down and your back flat. 
• You should feel your upper back, back, and hips stretch. 
• Hold the stretch for 30 seconds to one to three minutes while taking deep breaths.
  ‍
  

Why you need it: 

The child’s pose lengthens your spine and stretches the latissimus dorsi. This muscle, also known as the lats, is the largest in your back and will benefit significantly from this stretch. Similarly, this stretch helps to loosen up the hips and groin area, increase circulation and blood flow, and improve the range of motion in the chest and shoulders.

7. Neck Stretch (2-ways): Release Neck Tension

Sitting at a computer can trigger a lot of tension in the neck. These stretches for sitting all day can be done quickly and easily at your computer but have a huge payoff. 

Here’s how to do it:
‍ 

• Start by making a fist with your right hand. Keep your thumb tucked into your fist, and keep your head neutral. 
• I will place my right arm behind my lower back and my left hand over my head and onto my right temple. 
• From here, I use my left arm to tilt my head to the left gently, creating a stretch along the right side of my neck. I remember to keep my gaze forward (do not look up). 
• Hold this stretch for 30 seconds and then return my head to a neutral position. For the second part of this stretch, move my head ¼ turn to the left. 
• Place my left hand at the top of my head from the front and gently pull my head down, guiding my forehead toward my chest. You should now feel a stretch on the back-right part of your neck. Hold this stretch for 30 seconds, and repeat both stretches on the other side.
  ‍
  

Why you need it: 

The sternocleidomastoid muscle is one of the largest muscles in your neck. It is primarily responsible for rotating the head to the opposite side and flexion of the neck (looking up). Sitting for long periods can add tension to this muscle, which can cause neck pain and restricted mobility. 

Similarly, excess tension of the muscles on the back of your neck called the trapezius muscles (also known as traps), can cause tension headaches.  

8. Upper Trap Stretch: Relieve Tension and Pain

The trapezius or trap muscle stabilizes your spine and helps you move your upper body. It starts at the base of the neck and extends from your shoulders to the middle of your back. Poor posture can tighten the traps. Try this upper trap stretch for relief. 

Here’s how to do it:
‍

• Sit or stand tall with your arms at your sides.
• Reach your right arm overhead, placing your palm on the left side of your head. 
• Gently drop your right ear to your right shoulder, feeling a stretch along the left side of your neck and upper back. For a deeper stretch, let your left shoulder drop. 
• Hold for 10-30 seconds. Then, switch sides
• Repeat 2-3 times on each side. 
  ‍

9. Shoulder Rolls: Release Tightness and Tension

Your neck and shoulders can be very tense as you type, text, and scroll on your devices. Shoulder rolls boost blood flow and release neck, shoulder, and upper back tension. 

Here’s how to do it:
‍

• Stand with your back straight, shoulders back, and arms at your sides. 
• Shrug your shoulders toward your ears, then rotate them back, down, and forward in a circular motion. 
• Keep rotating your shoulders for 10-30 seconds. 
• Switch directions and repeat for 10-30 seconds. 
  ‍

10. Overhead Side Reach: Stretch Your Lats and Obliques

The overhead side reach mainly stretches the latissimus dorsi muscles in your upper back and the obliques on the sides of your torso. 

Here’s how to do it:
‍

• Stand with your arms at your sides and your feet hip-width apart. 
• Raise your right arm, extending it straight overhead. 
• Keep your right arm extended as you lean to the left. 
• Hold for 5 seconds, feeling the stretch along your right side. 
• Return to standing and repeat on the other side. 
• Repeat 5-10 times on both sides. 
  ‍

11. Forward Fold: Stretch Your Back and Hamstrings

Forward folds stretch your back body muscles, especially the lower back and hamstrings at the back of your thighs. 

Here’s how to do it:
‍

• Stand with your feet hip-width apart and knees slightly bent. 
• Raise your arms overhead and slowly bend forward at the hips.
• Keep bending forward to bring your hands as close to your toes as possible. 
• Let your weight fall forward, leaning into the balls of your feet and letting my head and shoulders hang. 
• Hold for 10-15 seconds, feeling the stretch along your lower back and hamstrings. 
  ‍

12. Glute Bridge: Activate Your Glutes and Hips

For the lower-body exercises, your goal is to achieve as much hip extension as possible. Hip extension is the opposite of what happens when you are sitting (hip flexion), and the glute bridge is the perfect way to start counteracting that. Keep your hips neutral (engage your core), and work the muscles of the hips and legs. 

How to Do It:
‍ 

• Lying on your back with your knees bent to about 45 degrees, engage your core so that you are posteriorly tilting your hips. The lower back is flat on the floor. 
• Keeping your feet hip-width apart, drive through your heels as you contract your glutes and push your hips off the ground. 
• You should be in a straight line from the shoulders through the hips to the knees—all while keeping my lower back from arching. 
• Lower your hips with control and repeat for eight to 10 reps. 
  ‍

13. Seated Figure Four: Stretch Your Hips and Lower Back

The seated figure four exercise stretches your lower back, hips, and glutes. It helps ease lower back pain from sciatica. 

How to Do It:
‍

• Sit upright in a chair with your feet flat on the floor.
• Cross your right leg over your left, placing my ankle on my left thigh. 
• Lean forward, bringing your chest toward your right leg. You should feel a stretch in your right hip and glutes. 
• Hold for 10-30 seconds. 
• Then, switch sides. 
  ‍

14. Spinal Twist: Reset Your Posture

Sliding your hips forward in your chair or sitting in a slumped position can strain your back significantly. A spinal twist can help to relieve tension across the entire back and reset your posture. 

How to Do It:
‍ 

• With your feet flat on the floor, contract your abs and rotate your upper body toward the right. 
• To help deepen the stretch, place your left hand on the outside of your right knee and your right hand on the armrest or seatback. 
• Only twist as far as you feel comfortable. Even a tiny rotation can make a big difference. 
• Hold this stretch for 15 to 30 seconds, then repeat on the other side. 
  ‍

15. Back Extension: Counteract Slumped Posture

Your back can take a beating when sitting slumped forward or when reclining backward. A seated back extension can help to ease tension while opening your chest and shoulders. 

How to Do It:
‍ 

• Scoot back in my chair with my back resting comfortably against the backrest. 
• Place the palms of my hands at the back of my neck. 
• Lean over my backrest, keeping my elbows wide until I feel a gentle stretch across my back and chest. 
• Hold this stretch for 10 to 15 seconds.
  ‍

Related Reading
‍

• Workplace Stretching
• Wellness Incentive Programs
• Workplace Wellness Program Ideas
• Stretching Exercises for Warehouse Workers
• Company Wellness Programs
• Successful Corporate Wellness Programs
• Employee Wellness Software
• Employee Wellness Program Ideas
• Corporate Wellness Initiatives
• Employee Wellbeing App
• Corporate Mobility Services
• Corporate Wellness Services
  ‍

How Well Does Stretching Counter the Effects of All-Day Sitting?

Stretching won't counter all the harmful effects of prolonged sitting. But it can help, especially when combined with other exercises. 

Static and dynamic stretching may: 
‍

• Boost blood flow 
• Reduce back, neck, shoulder, and hip muscle pain and stiffness
• Increase flexibility and range of motion 
• Correct posture
• Lower the risk of injury 
• Improve functional and athletic performance 
• Help you relax
   

Research shows that taking active breaks throughout the day is a great way to break up long bouts of sitting. One review found that taking active breaks during the workday may reduce musculoskeletal pain, lessen fatigue, and boost mood. Those breaks included activities such as stretching, walking, and doing strengthening exercises. 

How Short Movement Breaks Can Counteract the Risks of a Sedentary Workday

Regular exercise and movement throughout the day are best to prevent or reduce the harmful effects of inactivity. A large-scale study found that people who sit all day at work have a higher risk of all-cause mortality. But, according to the researchers, adding 15 to 30 minutes of daily physical activity can lower that risk. 

You can start small and work up to the recommended 150 minutes of moderate cardio per week. Try taking 5-minute breaks every 30 to 60 minutes during your workday. You can use that time to stand up, stretch, walk, or do strengthening exercises. These movement breaks can go a long way toward better health. And they might help you stay focused when you return to your desk. 

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Sitting all day can lead to a slew of health issues, including:
 

• Weight gain
• Poor posture
• Increased risk of heart disease
  ‍

Prolonged sitting can weaken glute muscles and reduce flexibility, making it difficult to perform everyday tasks. For athletes, sitting can negatively impact performance by reducing mobility. Less flexibility can increase the risk of injury and limit power output. For example, research has shown that tight hip flexors can reduce the effectiveness of a golfer’s swing and negatively impact performance.  

Stretches for People Who Sit All Day

Stretches for people who sit all day can help alleviate discomfort and increase mobility. These stretches target the muscles affected by prolonged sitting, including: 
‍

• The hip flexors
• Hamstrings
• Glutes
• Back muscles
  ‍

Incorporating these stretches into your daily routine can help reverse the negative effects of sitting and improve your overall health and performance. 

Related Reading
‍

• Best Corporate Wellness Software
• Companies With Employee Wellness Programs
• Office Chair Stretches
• Desk Exercises At Work
• Best Stretches For Office Workers
• Stretches For Warehouse Workers
• Corporate Wellness Companies
• Sprout Alternatives
  
• Calm Alternative

‍