5-Minute Morning Mobility Routine for Desk Workers

Sitting at a desk for hours tightens your hips, shoulders, and spine. This five-minute routine targets the areas most affected by prolonged sitting.

1. Neck Rotations

Slowly turn your head to look over your right shoulder, hold for 5 seconds, then repeat on the left. Do 5 each side.

Lift both shoulders towards your ears, roll them back and down in a smooth circular motion. Repeat 10 times.

On all fours, alternate between arching your back (cow) and rounding it (cat). Move slowly with your breath for 10 repetitions.

Step one foot forward into a lunge position and gently sink your hips forward. Hold for 20 seconds each side.

Stand with feet hip-width apart, reach one arm overhead and lean to the opposite side. Hold for 15 seconds each side.

Consistency matters more than intensity. Doing this every morning will make a real difference to how your body feels during the workday.