A Breakaway Physical Therapy Guide to Moving Better, Feeling Better, and Restoring Your Body After Busy Days

If you are like most people today, you spend a lot of time sitting. Between work, commuting, meals, phones, and screens, it is surprisingly easy to sit eight to twelve hours a day without even realizing it.

You might notice:

✕ Tight hips

✕  A stiff neck

✕  An achy low back

✕  Sore shoulders

✕  Reduced flexibility

✕  Tingling or heaviness in the legs

✕  Fatigue or poor posture

✕  Feeling “creaky” or slow to stand up

We hear these concerns every single day at Breakaway Physical Therapy. Patients often tell us, “I had no idea how much sitting affected my body until everything started to hurt.”
The good news is you do not need a gym or a long workout to undo stiffness from sitting. Simple, consistent mobility routines can help you feel loose, strong, and comfortable again.
This guide walks you through:

✓  Why sitting impacts your body

✓  What happens to your muscles and joints

✓  Common sitting-related issues we see at Breakaway

✓  Easy routines to restore mobility

✓  How to make movement a daily habit

✓  When mobility is not enough and deeper support is needed

Let’s get started.

Why Sitting Impacts Your Body So Much

Many people think sitting is harmless because it feels like rest. But your body is built for movement. Your muscles, joints, and nervous system thrive when they are being used.

When you sit for long hours, three big changes occur:

1. Tight Hip Flexors

Sitting keeps your hips bent, which shortens the hip flexors. Tightness here can create:

✓  Low back pain

✓  A tilted pelvis

✓  Difficulty standing upright

✓  Weakness in surrounding muscles

2. Glutes That “Turn Off”

Your glutes do not work while sitting. Over time, they become weak or slow to activate. This can lead to:

✓  Low back pain

3. A Stiff Spine

A rounded posture at the computer can lead to:

✓  Mid-back stiffness

✓  Neck pain or headaches

✓  Reduced rib mobility

✓  Nerve irritation

✓  Rounded shoulders

Your spine is meant to move in all directions. Sitting limits that movement for hours, which leaves everything feeling tight or weak.

Common Problems Caused by Sitting

At Breakaway Physical Therapy here in Crofton, MD, these are the most common sitting-related issues we treat:

✕  Low back pain

✕  Neck and shoulder tension

✕  Sciatica or nerve irritation

The best news is that most of these issues are reversible with mobility routines that take only a few minutes a day.

Why Mobility Routines Work

Mobility combines stretching, muscle activation, and joint movement. It helps:

✓  Loosen stiff joints

✓  Lengthen tight muscles

✓  Wake up weak areas

✓  Improve posture

✓  Boost circulation

✓  Make movement feel easier and more natural

And the best part? Mobility is simple and accessible. You can do it:

✓  At your desk

✓  On the floor

✓  In bed

✓  Before or after work

✓  While watching TV

✓  During quick breaks

A Breakaway PT Approved Mobility Routine to Undo Sitting

Below are three easy routines you can rotate based on how much time you have.

Routine 1: The 5 Minute Desk Reset

Perfect between meetings or during a quick break.

1. Neck Circles (30 seconds)

Draw slow circles with your nose. Switch directions halfway. Helps release neck tension and reduce headaches.

2. Shoulder Rolls (30 seconds)

Lift shoulders up, back, and down, then reverse. Loosens traps and helps open the chest.

3. Seated Spinal Twist (1 minute)

Sit tall, twist gently, then switch sides. Breathe deeply in each position. Restores rotation and reduces mid-back stiffness.

4. Seated Figure-4 Stretch (1 minute)

Cross ankle over knee and lean forward gently. Releases hip tightness and glute tension.

5. Ankle Pumps & Circles (1 minute)

Routine 2: The 10 Minute After Work Mobility Flow

Great when your whole body feels stiff.

➤ Cat-Cow (1 minute)

➤ Thread the Needle (1 minute per side)

➤ Hip Flexor Stretch (1 minute per side)

➤ 90/90 Hip Mobility (1 minute per side)

➤ Glute Bridge (1 minute)

This routine targets hips, spine, and glutes: the three areas most affected by prolonged sitting.

Routine 3: The “Undo Sitting All Day” Deep Routine (15–20 Minutes)

For deeper relief and long-term improvement.

➤ Child’s Pose with Side Reach

➤ Lunge Twist

➤ Pigeon Pose or Figure-4

➤ Cobra to Child’s Pose Flow

➤ Hamstring Scoots

➤ Deep Rib Expansion Breathing

Each movement restores mobility, improves circulation, and resets your posture.

Why These Movements Actually Work

✓  Each part of your body benefits differently:

✓  Hip flexor stretches undo shortening from sitting

✓  Glute activation restores stability

✓  Thoracic rotation improves posture and breathing

✓  Breathing exercises reset your core and nervous system

✓  Hamstring mobility improves pelvic alignment

Think of these routines as pressing a reset button for your body.

Tips to Build a Mobility Habit

Habit stack

Pair mobility with something you already do (brushing your teeth, making your morning coffee, shutting down your computer).

Use the two-minute rule

Start for two minutes. Most people keep going.

Take movement snacks

Move every 30 to 60 minutes. Even 20 seconds helps.

Alternate sitting and standing

If you have a standing desk, switch positions regularly.

Vary your sitting posture

Small adjustments prevent stiffness.

When Mobility Alone Is Not Enough

Mobility helps most people feel better, but it cannot fix deeper issues like:

✕ Glute inhibition

✕ Core weakness

✕ Pelvic floor dysfunction

✕ Disc irritation

✕ Nerve tension

✕ Joint stiffness

✕ Postural asymmetries

✕ Hip or spine mobility restrictions

✕ If mobility gives only temporary relief, your body likely needs a root-cause assessment.

✕ At Breakaway Physical Therapy, we evaluate:

✕ Movement patterns

✕ Joint mobility

✕ Core stability

✕ Pelvic alignment

✕ Posture

✕ Strength

✕ Nerve mobility

✕ Daily habits

Then we create a personalized plan that helps you move well and stay pain-free.

Final Thoughts: Your Body Wants to Move

Sitting is not the problem. Stillness is.

With consistent mobility routines, you can:

• ✓  Reduce pain
• ✓  Improve posture
• ✓  Feel more flexible
• ✓  Boost energy
• ✓  Move with confidence
  

Your body thrives on motion. These routines help you feel better every single day, no matter how busy life gets.

If stiffness from sitting has become a daily struggle, Breakaway Physical Therapy can help you get to the root cause so you can feel good in your body again.

Ready to restore your mobility and feel better? Book your personalized movement assessment today.