If you spend most of your day at a desk, a useful exercise plan combines regular movement breaks with strength training and a little comfortable mobility work. You don’t need to spend your evenings trying to undo your chair.
Feeling stiff after a long meeting is familiar. It doesn’t mean your glutes have forgotten their job or your posture is permanently broken. Your body can handle different positions; giving it more variety is a sensible place to start.
Start with the working day
Put a short movement break beside something you already do: finish a call, refill your water, walk to lunch. A reminder every 45–60 minutes can help, but that’s a practical prompt rather than a medically perfect interval. Even a couple of minutes gives you a change of position.
A standing desk is another option, although standing still for hours can become uncomfortable too. Alternate sitting, standing and walking when your work allows. There’s no prize for being the office’s most upright person.
The World Health Organization recommends limiting sedentary time and replacing some of it with physical activity. Exercise still has value when your job involves plenty of sitting.
Five exercises worth keeping handy
1. Sit-to-stands or goblet squats
Stand up from a stable chair, then sit down under control. Try 6–10 comfortable repetitions. When that feels straightforward, a squat holding a light weight can add challenge. Choose a depth you can manage without forcing it.
2. Glute bridges
Lie on your back with your knees bent and feet on the floor. Lift your hips to a comfortable height, pause briefly, then lower. Start with 8–12 repetitions. Think of this as strengthening your hips, rather than waking up muscles that have mysteriously gone offline.
3. Band rows
Use a resistance band secured to an appropriate, stable anchor. Draw your elbows back, then return slowly. Try 8–12 repetitions with relaxed shoulders. Rows give your upper body some pulling work; they don’t require you to pin your shoulder blades together all day.
4. Gentle upper-back turns
Sit comfortably, cross your arms loosely and turn your upper body a small distance each way. Keep the movement easy and unforced. Five turns per side is enough to explore how you feel.
5. Comfortable hip-flexor stretches
In a supported split stance or half-kneeling position, gently shift forward until you feel a mild stretch at the front of the back hip. Hold briefly and breathe. Skip positions that irritate your knees or back.
Turn the menu into a routine
Pick two movements for a work break. On strength-training days, use the squat, bridge and row as part of a fuller session, with rest between sets. Begin with an amount you can repeat comfortably and build from there.
Our ten-minute mobility guide offers more options. If you’re new to weights, start with the beginner’s strength-training guide.
Persistent or worsening pain deserves an individual assessment rather than another internet stretch. For help building a routine around work, ask Rush PT about personal training in Sydney’s Eastern Suburbs or online coaching.
