Ten minutes of mobility for people who sit all day
A short, repeatable routine for hips, upper back and shoulders, from our mobility coach.
Amara Osei · August 30, 2026 · 4 min read
Sitting is not the enemy. Sitting without ever moving out of it is. The good news is that ten minutes a day is enough to change how your hips and back feel by the end of the week.
The routine
Do each move slowly, breathe out as you move deeper, and stop before the position hurts.
- Ninety-ninety hip switches, 8 each side. Sit on the floor, knees bent at right angles, and rotate your legs from one side to the other.
- Half-kneeling hip stretch, 45 seconds each side. Tuck your pelvis under and lift the arm on the same side as the back knee.
- Thoracic rotations, 8 each side. On all fours, hand behind your head, rotate your elbow to the ceiling.
- Wall slides, 10 slow repetitions. Back and forearms on a wall, slide up and down without letting your ribs flare.
- Dead hang or doorway chest opener, 30 seconds. Let gravity do the work.
When to do it
Anywhere is fine, but there are two good times: first thing in the morning, or the moment you stand up from your laptop for lunch. Pair it with something you already do, so it becomes a habit rather than another task.
If a position is painful rather than just uncomfortable, mention it to a coach. That is useful information.