Stretches to Do Every Day to Help Undo Sitting

• Prolonged sitting has negative health effects, such as muscle stiffness and an increased risk of chronic disease.
• Simple stretches like the seated spinal twist, crescent lunge and cat-cow a few times a day can help.
• Setting timers, investing in a standing desk or using a walking pad are other strategies to prevent sitting too long.

Sitting all day isn’t great for your health. Beyond increasing the risk of chronic conditions like type 2 diabetes and heart disease, it can also cause tight muscles, stiffness and pain throughout your body—including in your neck, back, hips, shoulders and legs.

The good news? You don’t need to find a new job that has you on your feet all day. Finding ways to get up and move throughout the day—including a few simple stretches—can help restore mobility, improve posture and ease discomfort., Just a few minutes of intentional movement here and there can make a significant difference in how you feel, both at your desk and long after you log off.

“Stretching and mobility exercises help reverse those effects by restoring normal muscle length, improving blood flow and reminding your body how to move efficiently,” says Hanna Kearney, D.P.T. “Stretching isn’t just about flexibility; it’s about keeping your joints and muscles doing what they were designed to do.”

To help, here are six stretching exercises physical therapists recommend: 

1. Seated Spinal Twist

A seated spinal twist targets the thoracic spine, which is the middle section of your spine that falls between the neck and the lower back. This stretch, which you can do without getting up from your chair, “reduces mid-back stiffness from slouching,” Kearney says. “It also helps release tension through the shoulders and neck.”

How to do it:

1. Sit tall in your chair with your feet flat on the floor.
2. Place your right hand on the back of the chair and your left hand on your right knee.
3. Gently twist your torso to the right, keeping your hips facing forward.
4. Hold for 15 to 30 seconds, breathing normally throughout.
5. Return to the starting position, then repeat on the other side.

2. Doorway Stretch

If you’re sitting at a computer all day with your arms stretched out in front of you, the front part of your shoulder can get tight and round forward. “This stretch helps to open up the chest and get the shoulders to round back to neutral, which could feel really good after a long day of sitting,” says Zach Smith, D.P.T. Along with the shoulder and pecs, this move also stretches the calf and hip flexor muscles. 

How to do it: 

1. Stand in a doorway with your elbows bent at a 90-degree angle and your forearms resting against the doorframe. 
2. Take a small step forward with one foot and gently lean forward into the stretch until you feel a mild stretch across your chest and the front of your shoulders (around a 3 out of 10 intensity.)
3. Hold this position for 20 to 30 seconds, focusing on relaxing and breathing deeply to help your muscles release.

3. Supine Hamstring Stretch

The hamstrings are very susceptible to shortening when you’re sitting for long periods of time, but stretching from time to time can help. “[Stretching] restores flexibility to areas of the body that are subject to stiffness and to muscles that become shortened,” says Mark Gugliotti, D.P.T. 

How to do it:

1. Lie on your back and loop a towel or strap around the arch of your left foot.
2. Keeping your knee straight, gently lift your left leg until you feel a comfortable stretch along the back of your thigh.
3. Hold for 10 seconds, then slowly lower your leg back down. 
4. Repeat with the other leg, performing up to four times on each side. 

4. Crescent Lunge

A crescent lunge targets your hip flexors, lower and upper back, abs, shoulders, ankles and calf muscles, says Smith. “This stretch not only feels great, it hits nearly every area you need to stretch after sitting.”

How to do it:

1. Begin standing with your feet hip-width apart and your arms relaxed at your sides. 
2. Step your left foot back 2 to 3 feet into a staggered stance. Keep your front foot flat on the floor and lift the heel of your back foot.
3. Bend your right knee until it forms a 90-degree angle, keeping your knee stacked directly over your ankle to prevent strain.
4. Press firmly into the ball of your back foot. Straighten your back leg without locking the knee and gently lift your back inner thigh toward the ceiling while keeping your toes and foot grounded. You should feel a stretch through your back leg, hip and foot.
5. Inhale as you lift your torso and arms overhead, palms facing inward. Lengthen through your spine and reach toward the sky, keeping your shoulders relaxed and away from your ears.
6. Hold for 10 to 30 seconds, breathing steadily throughout. Then switch sides.

5. Glute Bridge

A glute bridge is a great way to activate the glutes after long periods of sitting. It also helps to stabilize the pelvis and lower back, says Kearney. While doing this pose, be mindful not to arch your lower back. Instead, she says, “focus on using your glutes (or squeezing your butt cheeks), not your spine.”

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Keep your arms by your sides, palms facing down.
3. Engage your core, squeeze your glutes and lift your hips until your body forms a straight line from shoulders to your knees.
4. Hold for 2 to 3 seconds at the top, then slowly lower back down.
5. Repeat for 10 to 15 reps, performing 2 to 3 sets.

6. Cat-Cow

“This dynamic stretch keeps your spine mobile and counteracts the stiffness that develops from being hunched forward at a desk,” explains Kearney. “Throughout, focus on gentle, controlled motion rather than forcing the stretch.”

How to do it:

1. Start on your hands and knees with your wrists aligned under your shoulders and your knees under your hips.
2. Inhale as you arch your back, lifting your chest and tailbone toward the ceiling to come into cow pose.
3. Exhale as you round your spine, tucking your chin to your chest to move into cat pose.
4. Continue moving slowly between the two positions for 8 to 10 cycles, syncing your breath with each movement.

Tips for Exercising Safely 

If you have an injury, medical condition or any concerns about stretching, it’s important to consult a health care professional before starting or trying a new exercise routine. If you experience symptoms such as numbness, tingling or persistent pain or stiffness in your arms, back, hips or legs, that’s a sign to see a professional. “Those can signal nerve involvement or an underlying condition that needs evaluation by a physical therapist or physician,” Kearney says.

Always ease into these exercises—especially if you’ve been sitting for a while. “A quick walk or a few arm circles before stretching helps improve circulation,” Kearney adds. 

Remember, never push so hard that you feel pain. Each stretch should create a comfortable, gentle pull—not discomfort or strain, says Gugliotti. 

Other Tips to Prevent Sitting Too Long

• Set a Timer. Reminders are a simple and effective strategy to get you up and moving. Every 30 to 45 minutes, when your alarm goes off, take a minute or two to stand, stretch or walk.
• Use a Walking Pad. This allows you to get some light walking in during the workday without leaving your desk.
• Get a Standing Desk or Adjustable Workstation. Even if you’re not actively moving, standing instead of sitting can give your body a much-needed change in posture. If you work in an office, it’s worth asking your employer whether a standing desk or similar option is available.
• Take Walking Meetings. “Most people have one or two meetings or calls during their day which they can take either standing or walking,” says Smith. “I highly suggest you do it. I know it sounds like it wouldn’t be impactful, but I promise even the smallest of movement breaks can help.” 
• Organize Your Office So You Have to Stand Up. “Position your printer, trash can or water bottle farther away so you have to get up regularly,” suggests Kearney.

Our Expert Take

Sitting all day isn’t ideal, but sometimes you have no choice. Fortunately, you can incorporate simple stretches throughout the day to loosen your chest, hips, shoulders, hamstrings and other muscles that tend to get tight from prolonged sitting. If you have questions or concerns about stretching, consult a health care provider before trying something new.