Mobility for Desk Workers

If you spend 8+ hours at a desk, your hips, thoracic spine, and shoulders are likely limiting your training progress. Here are five drills I prescribe to every desk-worker client.

1. 90/90 Hip Switches

Sit on the floor with both knees bent at 90 degrees. Rotate your hips from one side to the other, keeping your chest tall. Perform 10 reps per side before every lower-body session.

2. Thoracic Extensions on Foam Roller

Place a foam roller at your mid-back. Support your head with your hands and extend over the roller. Hold 2 seconds at end range. 10 reps.

3. Wall Slides

Stand with your back flat against a wall. Slide your arms up and down while maintaining contact. This opens the shoulders and reinforces good posture.

4. Couch Stretch

Place one foot on a bench behind you, knee on the ground. Squeeze the glute on the stretching side. Hold 60 seconds per side.

5. Cat-Cow with Breath

On all fours, alternate between spinal flexion and extension, syncing movement with your breath. 10 slow reps as a warm-up staple.

Putting It Together

Spend 10 minutes on these drills before your training sessions. Consistency beats intensity — do them daily for two weeks and notice the difference in your squat depth and overhead position.