Many people assume that certified personal trainers spend all day exercising. In reality, a large portion of my time is spent sitting at a computer. Because of this, I experience many of the same mobility issues as clients who work desk-based jobs.
To counteract the effects of prolonged sitting, I always end my workday with the four stretches below. These movements target areas that commonly become tight, including the hips and lower back. Practising them regularly can help improve mobility, ease discomfort, and lower the risk of injury.
How to Perform These Stretches Safely
These stretches are suitable for most fitness levels, but it’s important to consult your doctor before beginning any new form of physical activity.
You’ll only need a chair to complete the routine, although using a yoga mat can provide extra comfort. If your flexibility is limited, a yoga strap or belt may also be helpful.
Beginners should start by holding each stretch for 15 seconds. As flexibility improves, aim to gradually increase the hold time to up to 60 seconds.
For the cat/cow stretch and seated spinal rotations, beginners should complete five repetitions, slowly progressing to ten repetitions as mobility improves.
The Four Essential Stretches
1. Cat/Cow Stretch
Repetitions: 5–10
- Start on your hands and knees.
- Engage your core muscles.
- Tuck your chin and tailbone, gently rounding your spine.
- Then arch your back and allow your abdomen to drop toward the floor.
- Continue moving slowly between both positions for the chosen number of repetitions.
Trainer tip: Move with control and pause briefly at the end of each range. Place a towel or pillow under your knees for added comfort if needed. If getting onto the floor is difficult, this stretch can also be performed on a bed.
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2. Figure Four Stretch
Time: 15–60 seconds per side
- Lie on your back with knees bent and feet flat on the floor.
- Cross your right ankle over your left knee.
- Hold the back of your left thigh with both hands.
- Gently pull your left knee toward your chest, lifting the foot off the floor.
- Hold for the desired time, then switch sides.
Trainer tip: If your hips feel very tight, keep the supporting foot on the floor and gently press the raised knee away from your body. A strap or belt can assist if needed. This stretch can also be done on a bed if floor work is uncomfortable.
3. Standing Hip Flexor Stretch
Time: 15–60 seconds per side
- Stand upright with feet hip-width apart.
- Step your right foot forward.
- Squeeze your glutes and lightly tuck your tailbone.
- Bend the front knee and shift your weight forward.
- You should feel the stretch through the left hip.
- Hold, then repeat on the opposite side.
Trainer tip: Use a wall or chair for balance if required. If you feel the stretch mainly in your back calf, allow the rear heel to lift slightly.
4. Seated Spinal Rotation
Repetitions: 5–10 per side
- Sit tall on the edge of a chair.
- Engage your core.
- Rotate your torso to the right.
- Place your left hand on the outside of your right knee.
- Hold briefly, return to centre, then switch sides.
- Continue alternating sides for the required repetitions.
Staying Consistent
Completing these four stretches at the end of each workday can help offset the physical effects of long periods of sitting and support better movement, reduced stiffness, and improved comfort over time.
