If you’ve been sitting for hours at a desk, on a plane, or just binge-watching your favorite show - your body is probably feeling stiff, heavy, and a little sluggish. The good news? You don’t need to roll out a mat or lie down to loosen up. These five standing mobility exercises can help you shake off that “chair body” feeling in just a few minutes.

Whether you're working from home, returning from vacation, or just looking for a quick midday movement break, this standing reset will reawaken your hips, spine, and shoulders without taking up much space.

Let’s get you moving.

1. Standing Cat-Cow

This spine-loving classic doesn’t require a floor. Just place your hands on your thighs, bend your knees slightly, and alternate between arching your back (lift the chest, look forward) and rounding it (tuck the chin, scoop the belly).

Why it works: Mobilizes your entire spine and counteracts the forward slump of sitting.
Tip: Keep your knees bent to stay grounded and avoid locking them out.

2. Hip Circles

Stand with feet hip-width apart, hands on hips. Gently draw circles with your hips - first clockwise, then counterclockwise. Keep your upper body relaxed.

Why it works: Releases tension in the hip flexors and lower back.
Bonus: This one also wakes up your core and improves balance.

3. Standing Side Bends

Reach both arms overhead (or one at a time), and lean gently to one side, keeping your hips anchored. Return to center and switch.

Why it works: Stretches the side body and spine, which often get compressed during long sitting sessions.
Modify: If overhead arms feel too intense, place your hand on your hip and slide the other arm up and over. 

Try this version with a chair if your balance feels off or your lower back is tender today.

4. Shoulder Rolls and Chest Openers

Roll your shoulders forward and back slowly, then clasp your hands behind you and lift your chest for a standing chest opener. No clasp? Rest your hands on your low back.

Why it works: Undoes the “computer hunch” and opens up tight shoulders and pecs.
Feel it more: Add a gentle chin tuck and breathe deeply into the stretch.
Modify: You can also do this seated—perfect for a quick desk reset or travel day.

5. Dynamic Hamstring Reach

Step one foot forward with a soft bend in the front knee. Hinge at the hips and reach toward your toes while keeping your spine long. Rise back up and repeat 5–8 times, then switch legs.

Why it works: Reawakens the backs of your legs and improves circulation after prolonged sitting.
Keep it gentle: Focus on movement, not depth - this is about flow, not flexibility.

Move More, Sit Less (But Realistically)

We all sit, it’s part of modern life. But regular movement breaks, even just a few minutes at a time, can help reset your posture, boost your energy, and keep your body feeling more spacious and alive.

Try sprinkling these exercises into your day between meetings, after long drives, or anytime your body’s craving a shift. And if you’re ready to take it further, check out Mobility Programs and Stretch Break classes in the STRETCHIT app, they’re designed to work with your space and schedule. Start your journey with FREE trial. 

This article is not medical advice. If you’re experiencing pain or mobility issues, please consult a healthcare professional before starting any new movement routine.