I’m a personal trainer who spends a lot of time sitting—I don’t let a day pass without doing these four stretches

Most people think certified personal trainers spend their entire day working out. In reality, much of my work is done sitting in front of a computer.

I deal with a lot of the same mobility concerns as my clients with desk jobs, so I always make sure to end my work day with the following four stretches.

These movements help open up areas that often stiffen after prolonged periods of sitting, such as your hips and lower back. Doing them consistently can improve your range of motion, decrease pain and reduce your chance of injury.

How to do the four stretches

These stretches are appropriate for most fitness levels, but be sure to check in with your doctor before starting any new activity.

The only equipment you’ll need is a chair, but I also recommend using a yoga mat for cushioning. A yoga strap or belt can come in handy if your mobility is limited.

If you’re a beginner, start by holding each stretch for 15 seconds. As your flexibility improves, try holding each stretch for up to 60 seconds.

Beginners should also aim for 5 repetitions of the cat/cow stretch and seated spinal rotations, slowly working your way up to 10 repetitions.

Here are the four stretches.

1. Cat/cow

Cat - Cow Stretch - YouTube

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Reps: 5-10

• Get on your hands and knees.
• Engage your core.
• Tuck your chin and tailbone, rounding your spine.
• Arch your back and drop your navel towards the floor.
• Continue alternating between the two positions for the desired number of reps.

Trainer tips: Move slowly between the positions. Once you’ve reached the end of your range, hold for a few seconds. Use a towel or pillow underneath the knees for extra cushioning, if needed. If you’re unable to get down onto the floor, try this move on your bed.

2. Figure four

Piriformis Figure 4 Stretch - Ask Doctor Jo - YouTube

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Time: 15-60sec each side

• Lie on your back with your knees bent and feet flat on the floor.
• Cross your right leg over your left, placing your right ankle just above your left knee.
• Hold your left thigh in both hands and gently pull your left knee towards your chest, lifting your left foot off the floor.
• Hold for the desired amount of time.
• Repeat on the other side.

Trainer tips: If your hips are extremely tight, keep your left foot on the floor and gently push your right knee away from you. You can also loop a yoga strap or belt around the thigh to assist with the stretch. If you’re unable to get down onto the floor, try this stretch on your bed.

3. Standing hip flexor stretch

Hip Flexor Stretch-Standing - YouTube

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Time: 15-60sec each side

• Stand tall with your feet hip-width apart.
• Step your right foot forward.
• Squeeze your glutes and tuck your tailbone slightly.
• Bend your right knee and lean into your right foot. You should feel a stretch in your left hip.
• Hold for the desired amount of time.
• Repeat on the other side.

Trainer tips: Use a wall or chair for balance, if needed. If you feel the stretch in your rear calf, allow your rear heel to lift slightly.

4. Seated spinal rotation

Seated Spinal Rotation Stretch - YouTube

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Reps: 5-10 each side

• Sit upright on the edge of a chair.
• Engage your core.
• Twist your torso to the right, placing your left hand on the outside of your right knee.
• Hold for a few seconds, then return to the center, and repeat on the other side.
• Continue alternating between your two sides for the desired number of reps.

Trainer tip: Keep your spine extended—don’t slouch or round your back.