Sitting for long hours tightens hips and stiffens the lower back. You don’t need a yoga studio to undo some of that tension; a simple five-minute stretch routine at your desk can help.
Start by scooting to the edge of your chair and sitting tall. Gently tilt your pelvis forward and back a few times to wake up the lower spine. Then, place one ankle over the opposite knee, forming a “4” shape, and lean forward slightly until you feel a stretch in the hip. Hold for 20–30 seconds and switch sides.
Next, do a seated twist: place your hand on the opposite thigh and gently turn your torso, looking over your shoulder. This loosens mid and lower back muscles. Follow up with a hamstring stretch by extending one leg forward, heel on the floor, and leaning slowly towards your toes.
Finish by standing up, reaching both arms overhead, and doing a gentle side bend each way. None of these movements should be painful; aim for mild, comfortable stretching.
Doing this a couple of times during the day won’t magically erase all discomfort, but it will keep your body from freezing in the same position for hours.
