Best Strengthening Exercises For People Who Sit All Day

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Read Time: ~4 minutes
Time to perform exercises: ~10 minutes

Hey there!

Thanks again for all the feedback last week, it really does mean a lot. Hearing that these emails are helping you move better, feel stronger, or understand your body a little more is exactly why I started this newsletter.

Last week’s poll winner was: “Best Strengthening Exercises For People Who Sit All Day”, so that’s what I’m going to cover.

This is an important topic, because if you’re like most people, you’re probably spending 6 to 10 hours (or more) sitting every day. Whether it’s at a desk, in the car, or on the couch, it adds up. And over time, it can quietly chip away at your strength, posture, and energy.

But the good news? You don’t need a gym, weights, or a ton of time to start rebuilding strength where it matters most.

Let’s break down what sitting does to your muscles—and how to reverse it with just a few simple movements.

Why Sitting All Day Can Make You Feel Weaker

Sitting isn’t bad—but staying in one position all day leads to changes in how your muscles function.

• Muscle activity decreases, especially in your hips, core, and back

• Postural muscles lose tone, making it harder to sit or stand tall

• Strength fades, simply because those muscles aren’t being used

This can lead to stiffness, discomfort, and even pain when you try to be active later.

The fix? A simple, focused strength routine that brings your muscles back online.

A 10-Minute Strength Plan for Sitters

Try this routine for the rest of the week and see how you feel. I commonly give these exercises to my patients to help them counteract sitting.

Take your time, and don’t push through if anything doesn’t feel right for your body.

1. Glute Bridges — 3 sets of 30 seconds

• Lie on your back with your knees bent, feet flat

• Press through your heels to lift your hips

• Get to the top and hold

• You should feel this in your glutes, not in your hamstrings or low back (respond to this email for tips on how to fix that)

Why it helps: It strengthens your glutes and encourages healthy hip extension (which we tend to lose from sitting for too long). This is important for walking, standing, and reducing low back strain.

2. Hip Marches — 3 sets of 10 reps per side

• Sit tall in a chair or stand with support

• Slowly lift one knee as high as you can, making sure to get a good squeeze at the top

• Lower with control, then switch sides 

Why it helps: These help strengthen your hip flexors, which often lose tone when you sit for long periods.

3. Thoracic Rotation Row — 3 sets of 10 per side

• Stand or kneel in a staggered stance

• Pull your arm back (with or without a band), then gently rotate your upper body toward that side

• Return to center and repeat.

• Remember to do this in both directions.

Why it helps: This exercise re-activates your mid-back muscles and improves posture, which is especially important if you tend to hunch over a desk.

4. Prone Neck Extensions — 3 sets of 10 reps

• Lie face down

• Gently lift your head up and look at the wall in front of you

• Make sure to bring your head back as far as you can, and then bring your head back down

• You should feel a deep squeeze in the back of your neck, but it should not be painful

Why it helps: These build strength in the back of your neck to help you maintain a healthy, upright posture.

5. Dead Hang — 3 sets, hold as long as you can (up to 30 seconds)

• Grab a pull-up bar with both hands

• Let your body hang, relaxing your shoulders

• Use a box under your feet if needed for support

Why it helps: These promote shoulder health, strengthens tendons, and decompresses your spine after long periods of sitting.

Want a Personalized Routine?

If sitting has taken a toll on your strength or posture and you’re not sure where to start, I’d be happy to help. Click the button below to book a free call with me.

We’ll go over how you move, what you need most, and how to make progress without feeling overwhelmed.

Wrap Up

I hope you found this information helpful.

These newsletters are here to help you move better and feel better—and last week’s poll had the most responses we’ve ever seen! This helps me know how I can create content and products that best help you.

So please keep the ball rolling and let me know what you want me to write about for next week.

If you want something I don’t have listed above, just respond to this email and let me know! I read every response. And the more feedback I get, the better I can guide you. Thanks for reading!

See you next week,

P.S.: If you reached out recently and haven’t heard back yet, thanks so much for your patience. I was out working with players at the Charles Schwab Challenge last week and just got back. I’ll be catching up on messages this week. I really appreciate your understanding!

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.