Sitting too much? Try these 3 easy moves you can do in under a minute to release the tension.
December 2025
TL;DR: Sitting for long periods tightens the front of your body, weakens postural muscles, and can lead to neck, shoulder, and low-back tension. These three under-a-minute movements can help:
• Sit-to-Stands with punches — wakes up the whole body and re-activates posture muscles
• Lunge + Rotate — opens tight hips and eases low-back stiffness
• Desk-Friendly Micro-Movements — loosens joints and improves circulation during work or travel
Used regularly, these can reduce stiffness, boost energy, and improve focus — but if discomfort keeps returning, a deeper assessment may be needed to address the root cause.
Bonus move if you have extra time: Bridges for glute activation and low-back support.
Sitting shortens the front of your body, weakens key muscles in your back, and shifts your spine away from its natural alignment.
If you spend most of your day at a desk, on the road or in the air, you may start to feel tension in your neck, shoulders and low back. It is easy to ignore mild discomfort and keep pushing through, but small, consistent movement breaks can loosen tension, improve posture and give you back some energy and clarity for the rest of your day.
Your body is designed to move often. Long hours of sitting can affect your posture, breathing, sleep, digestion and focus. When you add stress, deadlines and travel, your muscles become even more reactive and tense. Movement breaks interrupt that cycle by calming your nervous system, improving circulation and giving your mind a reset.
Here are 3 simple movements
you can fit into any schedule.
Each one takes less than a minute and helps counteract the effects of sitting too long.
1. Sit-to-Stands with Punches
This one wakes up your whole body and reactivates the muscles that support your posture after long periods of sitting. Stand up from your chair and sit back down without using your hands. As you rise, reach forward and punch gently, switching arms each time. Do about 15 to 20 repetitions to get your blood flowing and loosen your hips and legs.
2. Lunge and Rotate
This simple movement opens the front of your hips, improves rotation and helps reduce low-back stiffness. It also counters the rounded posture that develops when you stay in one position too long. Step one foot forward into a lunge. With your hands clasped or on your hips, rotate your torso toward the front leg. Hold for a slow breath, return to centre and switch sides.
3. Desk-Friendly Micro-Movements
These small movements loosen stiff joints, improve circulation and help prevent the end-of-day stiffness that builds when you stay still for hours. They work well during meetings, flights or long drives. Roll your shoulders forward and backward. Look side to side and tilt your ear toward your shoulder. Do slow ankle circles and gentle torso twists using your chair as support.
Bonus Move:
For a deeper reset, try a simple bridge. Lie on your back with your knees bent. Lift your hips gently and lower them with control. Do 10 to 12 repetitions to re-engage your glutes and lower back.
Signs Your Body Is Responding Well
Less tension in your neck and shoulders
Fewer headaches
More energy in the afternoon
Better focus during demanding tasks
Less stiffness at the end of the day
When These Breaks Aren’t Enough
If you feel like you are always fighting the same aches, your body may need deeper support. Long hours of sitting, stress and poor sleep can create patterns in your muscles and joints that quick stretches can only relieve for a short time. Collaborative care can restore balance, improve mobility and help you stay productive without pain taking over your day.
If you want the right support for your body and your schedule, book a free discovery call and we will help you find the care that fits your needs.
Our integrated team is here to support you, every step of the way.
From all of us at,
Holistic Physiotherapy & Wellness