Sitting for long hours at a desk can lead to tight hips, stiff shoulders, and poor posture. The good news? You don’t need a gym, dumbbells, or even much time to counteract the physical toll of desk work. This 12-minute, no-equipment routine is specifically designed to improve flexibility, release tension, and activate underused muscles—all from your office or home.
Prolonged sitting shortens hip flexors, weakens glutes, and rounds the upper back. This routine targets those problem areas with mobility drills, dynamic stretches, and bodyweight movements that enhance circulation, restore range of motion, and promote better posture.
Each exercise is coach-approved, with attention to form and modifications to suit all fitness levels. No jumps, no equipment—just smart, efficient movement.
Perform each exercise for 60 seconds. Move with control and intention. Rest for 15 seconds between exercises if needed. Complete the circuit once, or repeat for a 24-minute session.
Form Notes: Sit tall on a chair or floor. Place right hand behind you, left hand on right knee. Inhale, lengthen spine; exhale, twist gently. Keep hips square and avoid hunching.
Coach Tip: Focus on rotating from the mid-back, not just the shoulders. Imagine a string pulling the crown of your head upward.
Modification: Reduce the twist depth. Use a cushion under hips if sitting on the floor for better alignment.
Form Notes: On hands and knees. Inhale, drop belly, lift chest and tailbone (Cow). Exhale, round spine, tuck chin and pelvis (Cat). Move slowly with breath.
Coach Tip: Think of creating a wave from tailbone to neck. This mobilizes the entire spine—crucial after hours of static sitting.
Modification: Perform seated: place hands on knees and mimic the arching and rounding motion.
Form Notes: From hands and knees, step one foot forward into a low lunge. Keep back knee down. Tuck pelvis slightly to feel stretch in front of the back hip.
Coach Tip: Avoid leaning forward. Keep torso upright to maximize hip flexor stretch. Breathe deeply into the front of the hip.
Modification: Place a cushion under the back knee. Perform standing: place one foot on a chair behind you and lean forward slightly.
Form Notes: Sit or stand. Roll shoulders forward 10 times, then backward 10 times. Follow with 10 scapular retractions—squeeze shoulder blades together without moving arms.
Coach Tip: Imagine holding a pencil between your shoulder blades. This activates the upper back muscles that counteract slouching.
Modification: Reduce reps if fatigued. Perform lying on back for better awareness.
Form Notes: Sit on floor or chair with legs extended. Hinge at hips, reach hands toward feet. Keep back straight—don’t round.
Coach Tip: Lead with the chest, not the head. Stop when you feel a gentle stretch in hamstrings or lower back.
Modification: Bend knees slightly. Use a strap or towel around feet if needed.
Form Notes: Lie on back, knees bent, feet flat. Lift hips by squeezing glutes. Hold for 2 seconds, lower with control.
Coach Tip: Avoid pushing through heels or arching lower back. Focus on glute activation—this counters 'gluteal amnesia' from sitting.
Modification: Perform seated: squeeze glutes for 5 seconds, release. Repeat 15 times.
This no-equipment routine is a powerful tool for anyone spending hours at a desk. It’s not about intensity—it’s about consistency, awareness, and restoring balance to your body. Over time, you’ll notice improved posture, reduced stiffness, and greater ease of movement. No gym. No gear. Just 12 minutes to feel better in your body.
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