1. Hip Flexor Stretch: Release the Tension From Sitting

When you sit for long periods, your hip flexors shorten and tighten, which can pull on your lower back and affect your posture.
How to do it:

• Step one foot forward into a lunge position.

• Gently drop your back knee to the floor.

• Lean forward until you feel a stretch in the front of your hip.

• Hold for 20–30 seconds, then switch sides.
  This stretch helps your hips open and reduces lower-back discomfort.

2. Chest Opener: Undo Rounded Shoulders

Hours on laptops and phones often cause tight chest muscles and rounded shoulders. A chest opener counteracts that.
How to do it:

• Stand tall and interlace your fingers behind your back.

• Gently pull your shoulders back and lift your chest.

• If that’s too intense, place your arms behind you on a chair instead.
  Hold for 20–30 seconds. You’ll feel your posture improve almost instantly.

3. Spinal Twist: Loosen Your Lower Back

A gentle twist relieves tension from sitting and helps your spine move more freely.
How to do it:

• Sit on the floor with your legs extended.

• Bend one knee and cross it over the opposite leg.

• Twist your torso toward the bent knee, using your arm for support.

• Hold 20–30 seconds, then switch.
  This stretch is simple and effective for easing back tightness.

4. Cat–Cow: Wake Up Your Entire Spine

This mobility combo warms up your back, core, and shoulders. It’s great first thing in the morning.
How to do it:

• Start on hands and knees.

• Arch your back gently (Cow), lifting your chest.

• Then round your spine upward (Cat), tucking your chin.
  Move slowly for 10–12 repetitions. It brings circulation and softness back into your spine.

5. Hamstring Stretch: Improve Leg Mobility and Lower-Back Support

Tight hamstrings can contribute to back pain and limit movement.
How to do it:

• Sit with one leg extended forward and the other bent.

• Gently reach toward your toes of the extended leg.

• Keep your back long rather than rounding.
  Hold 20–30 seconds and switch legs. This improves leg mobility and helps your pelvis stay in a healthy position.

6. Shoulder Circles: Simple but Powerful

Tension in the shoulders builds quickly. Shoulder circles loosen everything up.
How to do it:

• Roll your shoulders forward in big, slow circles.

• Then reverse the direction.
  Do 10–12 circles each way. This improves blood flow and reduces stiffness from long hours at a desk.

7. Ankle Mobility: Support Better Walking and Squatting

Ankles affect your balance and your ability to squat comfortably.
How to do it:

• Stand and gently shift your weight forward and back over your ankles.

• Or sit and draw big circles with each foot.
  Just 30 seconds per ankle can improve your stability.