Mobility for desk workers: a simple 10-minute reset
If you sit a lot, a short daily mobility reset can make movement feel easier. Here’s a simple approach and optional tools.
Published
If you sit for hours, the problem usually isn’t “tight hips” alone — it’s hours of one position.
A short daily reset often helps more than an occasional intense session.
The 10-minute reset
Try this sequence:
- 1 minute: easy breathing + slow neck turns
- 2 minutes: thoracic rotations (open books)
- 2 minutes: hip flexor stretch (gentle)
- 2 minutes: hamstring hinge (soft knees)
- 2 minutes: ankle rocks + calf stretch
- 1 minute: easy squat hold (as tolerated)
Optional tools
- A mat makes it more comfortable.
- A foam roller can help with stiffness (use gently).
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The goal isn’t perfect flexibility. It’s movement that feels easier tomorrow.
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