Stretching and mobility for desk workers
My hips are so tight from sitting all day that I can barely squat below parallel. Lower back is always tight too. Anyone have a good daily stretching/mobility routine that doesnt take an hour? I need something I'll actually stick with.
For reference I sit 8-10 hours a day (software engineer). Yes I know standing desk blah blah, my company wont buy one.
Here's my daily routine that takes about 10 minutes:
- 90/90 hip switches (2 min)
- Couch stretch each side (1 min each)
- Cat/cow (1 min)
- World's greatest stretch each side (1 min each)
- Dead hang from a pullup bar (1 min total)
Do this every morning and your hips will feel way better within 2 weeks. The couch stretch especially is a game changer for desk workers.
Set a timer to get up every 45 minutes. Even just standing and walking to the kitchen for water. The best mobility routine in the world won't fix 10 hours of uninterrupted sitting.
Also: hip flexor stretches. Your hip flexors are probably incredibly tight from sitting and that's what's pulling on your lower back.
Buy your own standing desk converter. I got one on Amazon for like $150 and it sits on top of my regular desk. Best purchase I've made for my health. My back pain went from daily to maybe once a week.
Also look up "desk worker yoga" on YouTube. There are tons of free 10-15 min routines specifically designed for our problem.