Recovery Basics for People Who Sit All Day

Long hours at a desk can leave your neck, shoulders, hips and back feeling stiff. A few simple habits can help.

Move often

Stand up and move for a minute or two every 30–60 minutes. Short walks and gentle range-of-motion work add up across the day.

Gentle mobility

• Neck: slow nods and turns within a comfortable range.
• Hips: kneeling hip-flexor stretch, 30 seconds per side.
• Upper back: thoracic extensions over a chair back.

Self-massage tools

Rollers, massage balls and percussion massagers can help relieve muscle tension. Use light-to-moderate pressure, keep sessions short, and avoid bones, joints and injured areas.

Sleep and strength

Regular strength training and good sleep support how you feel day to day.

General wellness information only. Persistent or severe pain should be assessed by a healthcare professional.