7 Strength & Mobility Exercises for People Who Sit at a Desk All Day

If you spend most of your working day sitting at a desk, chances are your body lets you know about it.

Stiff hips, tight shoulders, an achy back and that end-of-the-day feeling of needing to stretch everything can become very familiar.

But the answer isn't necessarily trying to sit in a “perfect” posture for eight hours.

Our bodies are designed to move. Rather than obsessing over one perfect sitting position, focus on moving regularly and building the strength and mobility to feel comfortable in lots of different positions.

I'm Aga Nicolo, the strength and mobility coach behind Aga Cavegirl. Here are seven exercises I regularly use to help people move more, build strength and break up long periods of sitting.

1. Thoracic Rotations

Your upper back can feel particularly stiff after hours spent sitting in front of a computer.

Thoracic rotations introduce movement through your upper back and can be performed on the floor, on all fours or even from a seated position.

Move slowly and work within a comfortable range rather than trying to force a bigger rotation.

2. Wall Slides

Wall slides are a simple way to work on shoulder movement and control.

Stand with your back against a wall and slowly slide your arms upwards and down again, keeping the movement controlled.

Don't worry if your arms don't stay completely against the wall. Work with the range you currently have.

3. Rows

Rows are one of my favourite strength exercises for people who spend a lot of time sitting.

Using a resistance band, cable or dumbbells, rows strengthen the muscles around your upper back and shoulders.

Think about pulling with control rather than simply trying to move as much weight as possible.

4. Romanian Deadlifts

Sitting doesn't give the muscles around your hips much opportunity to work.

Romanian deadlifts are a great way to practise the hip-hinge movement while strengthening your hamstrings, glutes and back.

Start light, learn the movement properly and gradually increase resistance as you become stronger.

5. Split Squats

Split squats train your legs while also challenging balance and control.

They're particularly useful because each leg has to work independently.

If you're a beginner, start by holding onto something for support and use a comfortable range of motion.

6. Chest & Shoulder Mobility

After hours at a computer, moving your shoulders and upper body in different directions can feel fantastic.

Try controlled shoulder circles, gentle chest-opening movements and slow shoulder rotations.

The goal isn't aggressive stretching. It's simply giving your body some of the movement it hasn't had while you've been sitting.

7. Loaded Carries

Don't underestimate simply carrying something heavy.

Hold dumbbells, kettlebells or another suitable weight and walk while maintaining a comfortable, controlled position.

Carries train your grip, shoulders, trunk and legs simultaneously and are a wonderfully simple way to build whole-body strength.

How Often Should You Move If You Work at a Desk?

There isn't one magical exercise that cancels out an entire day of sitting.

Instead, think about movement variety.

Get up regularly. Walk around. Change your sitting position. Move your shoulders. Use the stairs. Do some strength training. Add mobility work.

Your body doesn't need you to maintain one supposedly “perfect” posture all day — it benefits from changing positions and moving regularly.

And when you combine that regular movement with progressive strength and mobility training, you're giving your body the opportunity to become stronger and more capable.

Start Small

If you currently do very little exercise, you don't need to suddenly perform all seven exercises every day.

Pick two or three.

Practise them consistently.

Then gradually build from there.

Consistency beats trying to create the perfect routine and giving up after a week.

Want Some Help?

If you'd like more structure, I offer live online strength and mobility coaching combining strength training, mobility work and personalised guidance.

You can train from home while receiving live coaching, exercise progression and support.

I also offer my DIY Mobility Basics programme if you'd prefer to work through mobility sessions independently and at your own pace.