3 Exercises to Combat the Effects of Sitting
Key insights: 60-second read
- Sitting for long periods can make key muscles tight - especially the front of the hips (hip flexors) and the back of the shoulders, while restricting spinal joints.
- Three targeted exercises can help undo the damage - the Couch Stretch (for hips), spinal mobilisation with a ball, and the across-the-body shoulder stretch.
- Use a "tense and relax" technique for better results - contract the tight muscle for 5-10 seconds, then relax and move deeper into the stretch.
- Local + telehealth support available - personalised physio assessment or ergonomics consultation in Port Macquarie or via video.
One of the best ways to help combat the effects of sitting is to not sit at all. But that can be unrealistic for so many people. If you have to sit down at school or work, whether you're driving a taxi or a truck, sitting is something many of us have to do to complete the tasks of our daily lives.
So it's become really important that if you can't optimise your sitting environment or regulate how often you have to sit, then we need some simple exercises you can do to combat the effects of all that sitting you might be forced to do.
This isn't about achieving perfect posture. It's about giving your body a better chance to buffer the load of hours spent in one position. Here are three exercises I use clinically to help patients maintain mobility in their hips, spine, and shoulders.
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Video: 3 Helpful Exercises to Combat the Effects of Sitting
In this video, I walk through the three exercises in detail, showing variations and progressions so you can find the version that works for your body.
Video Timestamps - Click to jump
1. Hip Mobility: The Couch Stretch
One of the main reasons sitting can be detrimental to your body is its effect on the flexibility of your hips. If you spend large amounts of time with your hips at 90 degrees and never explore the outer ranges of motion, your body can lose or shorten the available range. While hip flexion is important, working on hip extension - the opposite direction - is probably more important for most people.
The Couch Stretch is my preferred exercise for this. Using the same chair that's stiffened you up over the years, you can place your knee into the back corner of the chair. Starting with your back relatively horizontal and keeping it straight, gradually extend upwards through your hip, looking for any tightness through the front of your hip or thigh.
The goal isn't to push past your comfortable spot. Find a version that feels manageable, then use this technique:
- Squeeze your glute and tense everything around that hip for 5-10 seconds
- Relax - the tissue should give a little
- Move a little further into the stretch
- Repeat until you stop making progress
Progressions: When this becomes manageable, you can move to the floor version, and eventually add a power band to bias the deepest structures like the hip capsule.
2. Spinal Mobility: Finding Hidden Restrictions
Sitting can keep us stuck in certain postures for hours. If you tend to get slouchy through parts of your neck and back, the areas where you hinge become loaded. Over days, weeks, and months, certain parts of your back can become stiffer and more restricted than others.
Using a foam roller or a lacrosse ball, you can go looking for those hidden restrictions. A great place to start is the base of the rib cage or the upper back area.
- Place the ball next to your spine and lie down on it
- Move the ball up or down, looking for areas that feel stiffer, tighter, or more dense than the other side
- Once you find a spot, let the ball press in gently for a minute or two
- Work your way systematically along the spine
The first time you do this, take 15-20 minutes to get a gauge of which areas feel the most restricted. Then in future sessions, you can go straight to those spots. If you find an area that's particularly stiff and you know it's an area you hinge through when sitting, consider using a rolled-up towel or cushion to fill that gap and support a better position.
3. Shoulder Mobility: The Across-the-Body Stretch
When we sit, it's easy for our shoulders to drop and roll forward through gravity. This can happen holding a phone, using a mouse and keyboard, or gripping a steering wheel. When your arms are dragged away from your trunk and held there for extended periods, the weight of your arm essentially hangs off the back of your shoulder, tightening up the tissues there.
Tightness in the back of the shoulder limits internal rotation. And when you're missing internal rotation, your body changes the way it moves the shoulder during everyday tasks, which can contribute to rotator cuff dysfunction and other issues.
How to perform the stretch:
- Sit or stand tall with shoulders comfortably back
- Keep your elbow straight and pull your arm across your body
- Look for tightness through the back of the shoulder
- Use the same tense-and-relax technique: contract the tight muscle for 5-10 seconds (either by consciously tensing it or pushing your extended arm into your bent arm), then relax and move deeper into the stretch
Alternative methods: You can also use a lacrosse ball against a wall, leaning into it and letting it press into the tight tissue for 5-10 seconds before relaxing and moving to a new spot.
As with the spine, if you're working on these stretches but still getting into the same shoulder postures day after day, you may never fully solve the problem. Aim to sit a little taller and take the weight off your shoulders - let them sit back comfortably rather than resting on them.
Tools mentioned in this post
- Lacrosse Ball - for targeted spinal and shoulder mobility
- Power Band - to progress the couch stretch and target the hip capsule
- Online Ergonomics Assessment - for personalised advice on optimising your workspace
Please note: Some links are affiliate links. I may earn a small commission if you purchase through them, at no extra cost to you.
I genuinely hope this was helpful and insightful.
If you have any capacity to not sit as much, that will go a long way. But for many people, that's unrealistic. You can only optimise your environment so much before it gets in the way. So please, look at how you're sitting when you are sitting, just to protect against some of these issues. But give these three exercises a go - before you have to sit, during if you can, or afterwards if it's more convenient. They can help your body buffer the sitting load you experience day to day.
If this was helpful, please let me know by leaving a comment on the YouTube video, subscribe to the channel, and give it a like if you appreciate this kind of content.
- Grant
Frequently Asked Questions
How often should I do these exercises?
Ideally, aim to do them daily, especially if you sit for long periods. The couch stretch and shoulder stretch can be done in just a few minutes, but more importantly, they should feel like they're actually helping. The spinal mobility work can be done less frequently - once you've identified your stiffest spots, you can target them 2-3 times per week.
Can I do these exercises at work?
Yes, with some modifications. The couch stretch can be done using the back of your office chair. The across-the-body shoulder stretch is discreet and can be done seated. For spinal mobility, you may need a private space or you can save that one for home.
What if I feel pain during these stretches?
You should feel a positive sensation, not sharp pain. If you feel pain, ease off. For the spinal mobility work, you're looking for areas of stiffness and density, not tenderness. If in doubt consult a physiotherapist.
One key insight
"The goal isn't to push past your comfortable spot and hope for the best. Find a version of each exercise that feels manageable, then use the tense-and-relax technique to gently encourage the tissue to give."
Need Personalised Advice for Your Sitting Setup?
If you're struggling with discomfort from sitting and want tailored guidance, an ergonomics assessment might help. Learn more about our online ergonomics assessment.
Want personalised guidance?
If you'd like help optimising your workspace or addressing stiffness from prolonged sitting, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
