Best Stretches For People Who Sit All Day

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

Hey there!

Last week’s poll had the most responses we’ve ever received. If you were one of the many who voted, thank you. Your feedback helps me choose topics that actually help YOU feel and move better.

The most requested?
“What are the best stretches for people who sit all day?”

Let’s break it down and give your body what it needs—without quitting your job.

Why Sitting Affects Your Mobility (and Your Long-Term Health)

Sitting itself isn’t the villain—it’s the lack of movement variety over long periods that causes problems.

When you stay in the same seated position for hours a day, your body adapts to that shape. The result?

• Your hip flexors become tight and shortened, pulling your pelvis into a forward tilt

• Your glutes don’t get used, leading to reduced strength and poor support for your low back

• Your upper back and chest stiffen, especially if you’re hunched over a laptop

• Your spine loses rotation and extension, making simple motions like turning or reaching harder

Over time, these changes don’t just feel uncomfortable—they can snowball into:

• Chronic low back pain

• Neck and shoulder tension

• Postural changes that affect your workouts, your energy, and even how you breathe

• And eventually, joint breakdown if these imbalances are left unaddressed

The good news? These patterns are reversible with a little consistency.
Stretching the right areas can restore your movement, reduce stiffness, and help you feel more upright, even if you’re still sitting for work.

That’s exactly what we did for a recent patient who came in with almost the same issues...

A Real Case from My Clinic

A 42-year-old patient came in recently complaining of:

They were working from home, barely moving between meetings. We gave them a short mobility routine they could do once per day—no equipment, no fluff.

Two weeks later, they felt looser, were standing taller, and weren’t constantly shifting in their chair. Here’s a version of what we used:

Your 10-Minute Anti-Sitting Mobility Routine

You only need to do this once per day—morning, midday, or evening. Pick a time that fits your routine. No equipment required. No complicated setup. Just relief.

1. Half-Kneeling Hip Flexor Stretch – 1 minute on each side

• Start in a kneeling lunge position with your left foot forward and your right knee on the ground.

• Make sure your front knee is stacked over your ankle, and your back knee is cushioned (use a towel if needed).

• Rotate your hips under you and shift your hips forward until you feel a stretch in the front of the right hip.

• Keep your torso tall and avoid arching your lower back.

• Repeat on the other side.

How It Helps: Sitting keeps your hip flexors shortened for hours. This stretch helps restore their normal length/tone and reduces the “pulled-forward” feeling in your hips and low back.

2. Seated Spinal Rotation Stretch – 30 seconds on each side

• Sit upright in a firm chair with your feet flat on the floor.

• Cross your right hand over to the outside of your left thigh.

• Gently rotate your torso to the left, using your hand on your thigh or the back of the chair for light leverage.

• Keep your spine tall and your shoulders relaxed. Hold and breathe.

• Note: You should feel this in your mid back, not your low back.

How It Helps: Prolonged sitting can limit your spine’s ability to rotate. This gentle twist helps restore mobility and decompresses the back after being stuck in one position all day.

3. Doorway Pec Stretch – 30 seconds on each side

• Stand in a doorway and place your forearms and elbows against the frame at shoulder height (your elbows should be bent at 90°).

• Step one foot forward slowly, until you feel a stretch in the front of your chest and shoulders.

• Keep your chest tall and avoid letting your shoulders shrug upward.

How It Helps: Rounded shoulders and slouched posture tighten the chest muscles. This stretch helps open up the front of your body and improves shoulder and neck mobility.

4. Figure-4 Stretch – 1 minute on each side

Chair version:

• Sit tall in a chair. Cross your right ankle over your left thigh (like you're making a “4” shape with your legs).

• Keep your spine straight and gently lean forward from your hips—not your lower back.

Floor version:

• Lie on your back. Cross your right ankle over your left thigh, then gently pull your left thigh toward your chest.

How It Helps: This targets the glutes and deep hip muscles that get tight when you sit all day. It also helps relieve tension in the lower back and improves hip range of motion.

5. Child’s Pose – 1–2 minutes

• Kneel on the floor with your big toes touching and knees spread wide.

• Sit your hips back toward your heels and reach your arms forward as far as comfortable.

• Let your forehead rest on the floor (or a pillow if needed), and breathe deeply into your belly and ribs.

How It Helps: This full-body reset gently stretches the spine, hips, and shoulders. It’s especially helpful after a long day of compression and slouching.

Stretching Helps—but It’s Just One Piece

Mobility work feels great, and it’s a fantastic place to start. It can ease stiffness, improve posture, and make movement feel easier.

But here’s the catch:
Mobility alone doesn’t fix the root problem.

To keep your body feeling good long-term, you also need:

• Stability work to keep your mobility, and improve control and strength in underused areas (like your glutes and core).

• Tissue quality work to address irritation and tension in overworked muscles.

I’m happy to break those down for you too, but only if you want it!

These newsletters are here to help you. And your responses in last week’s poll were the highest we’ve ever had. That tells me you're engaged, and it helps me create the kind of content that actually makes a difference in how you feel and move.

So if you want me to cover the next pieces from above, like how to build strength or use self-release techniques for even better results, let me know by clicking your choice in the poll below. 

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,

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.