We all spend a lot of time sitting—whether it’s working, studying, or relaxing. But sitting for too long can make your body feel stiff and uncomfortable. The good news? A few simple exercises can help you feel great again!

These moves are quick, easy, don’t need any fancy gear, and can fit into your day anytime. Stretching and moving regularly will make your body feel better and keep you healthy.  Let’s get started!

Hip Stretch

 


Sitting tightens your hips, and this stretch is perfect for loosening them up.

How to do it:

  • Stand tall and step one foot forward.
  • Bend your front knee while keeping your back leg straight.
  • Push your hips forward gently and feel the stretch in your hip.
  • Hold for 20 seconds, then switch sides.

This stretch makes your hips flexible and eases lower back discomfort.

Seated Back Twist


If your back feels stiff, this twist will work wonders.

How to do it:

  • Sit upright in your chair.
  • Place your left hand on your right knee and twist your upper body to the right.
  • Hold for 15 seconds, then switch sides.

This move stretches your spine and relieves tension.

Shoulder Rolls


Sitting can make your shoulders and neck tight. Shoulder rolls are an easy fix.

How to do it:

  • Sit or stand with your arms relaxed at your sides.
  • Roll your shoulders up, back, and down in a big circle.
  • Do this 10 times, then switch directions.

This simple exercise eases shoulder stiffness and improves posture.

Desk Push-Ups


Strengthen your arms and stretch your upper body without leaving your desk.

How to do it:

  • Place your hands on the edge of a sturdy desk, shoulder-width apart.
  • Step back until your body forms a straight line.
  • Lower your chest toward the desk, then push back up.
  • Repeat 10–15 times.

Desk push-ups are quick and keep your arms, shoulders, and chest active.

Leg Lifts


Wake up your legs after sitting for hours with this simple exercise.

How to do it:

  • Sit straight in your chair.
  • Lift one leg out in front of you.
  • Hold it for a few seconds, then lower it without touching the floor.
  • Repeat 10 times, then switch legs.

This move strengthens your legs and keeps your circulation flowing.

Cat-Cow Stretch


This yoga-inspired stretch is fantastic for your back and shoulders.

How to do it:

  • Sit on the edge of your chair with your hands on your knees.
  • Arch your back and look up toward the ceiling (Cow Pose).
  • Then round your back, tucking your chin to your chest (Cat Pose).
  • Alternate between these movements for 30 seconds.

The Cat-Cow stretch helps loosen your back and feels super relaxing.

Standing Side Stretch


Loosen up your sides and stretch out your whole body with this easy move.

How to do it:

  • Stand tall with your feet shoulder-width apart.
  • Reach one arm overhead and lean gently to the opposite side.
  • Hold for 15 seconds, then switch sides.

This stretch helps you feel taller and more relaxed after sitting all day.