Trainer Shares a Simple 10-Minute Mobility Routine for Deskbound Men Over 40

Tight hips? Back pain? Feeling like your body is about as stiff as a surfboard? Those are all telltale signs that it's time to add a little mobility work into your daily routine. Plenty of us are guilty of skipping mobility and stretching, whether it's because we're short on time or simply don't think it's necessary. But you're not 18 anymore, and for deskbound workers especially, dedicating a few minutes of simple stretching each day can make a big difference.

"A lot of people think recovery only matters after an intense workout-but honestly, if you sit at a desk all day, recovery should start before you even get to the gym," says Dawsen Saley, CPT, CNC. "Sitting for hours at a time can leave your hips tight, posture off, and muscles stiff before your workout even begins. Then you go straight into lifting or training hard, and your body just doesn't feel as good as it could."

Below, Saley shares a simple post-workout recovery circuit designed to improve mobility, reduce stiffness, and help your body bounce back faster so you can feel your best in and out of the gym. And the best part is, it'll take you less than 10 minutes to complete.

Related: The Surprising Reason Your Hamstrings Stay Tight No Matter How Much You Stretch, According to a Physical Therapist

Post-Workout Stretching Circuit

How to Do Glute Bridges

Sitting all day tends to shut your glutes off, which can lead to lower back tightness and hip issues. Glute bridges are great for reactivating the posterior chain and opening up the hips.

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Press through your heels and lift your hips until your body forms a straight line from shoulders to knees.
3. Squeeze your glutes at the top, then slowly lower your hips back to the floor.
4. Perform 2 sets of 12 reps.

How to Do World's Greatest Stretch

"This is one of my go-to mobility moves because it hits pretty much everything that gets tight from sitting: hips, hamstrings, and upper-back mobility," Saley says.

1. Start in a high plank position and step your right foot outside your right hand.
2. Lower your left knee and rotate your torso, reaching your right arm toward the ceiling.
3. Return your hand to the floor and repeat.
4. Perform 5 reps on each side.

How to Do Cat Cow

Cat cows are great for loosening up the spine and relieving tension throughout the back and shoulders after workouts.

1. Begin on all fours with your hands under your shoulders and knees under your hips.
2. Inhale as you arch your back, lift your chest, and look slightly upward for cow.
3. Exhale as you round your spine, tuck your chin, and draw your belly button toward your spine for cat.
4. Perform 10 slow reps.

How to Do Walking Lunges with a Twist

"This helps open the hips while also getting some rotation through the thoracic spine, which a lot of people lose from sitting all day," Saley says.

1. Step forward into a lunge, lowering your back knee toward the floor.
2. As you lunge, rotate your torso toward your front leg while keeping your chest tall.
3. Return to center, step forward with the opposite leg, and repeat on the other side.
4. Perform 10 reps on each side.

How to Do 90/90 Hip Rotations

Performing 90/90 hip rotations is one of Saley's favorite exercises for improving hip mobility and reducing stiffness.

1. Sit on the floor with both knees bent at 90 degrees, one leg in front and one leg to the side.
2. Keep your chest up as you rotate your hips and knees to switch sides.
3. Move slowly and with control, alternating back and forth while maintaining good posture.
4. Perform 8 reps on each side.

How to Do Band Pull-Aparts

Most people who work at a desk deal with rounded shoulders and upper back tightness. Band pull-aparts help strengthen posture muscles and open everything back up.

1. Hold a resistance band with both hands at shoulder height and arms extended in front of you.
2. Pull the band apart by squeezing your shoulder blades together until your arms are out to your sides.
3. Slowly return to the starting position and repeat.
4. Perform 15 reps.

How to Do Hip Flexor Stretch

"Tight hip flexors are probably one of the biggest issues I see from prolonged sitting," Saley says. "Stretching them consistently can make a huge difference in how your lower back and hips feel."

1. Kneel with one foot in front and the opposite knee on the floor.
2. Gently shift your hips forward until you feel a stretch in the front of the hip of the kneeling leg.
3. Hold the stretch while keeping your torso upright, then switch sides.
4. Hold for 30 seconds on each side.

Related: Can't Do This Mobility Exercise in Your 40s? Your Shoulders May Be 'Screwed,' Physical Therapist Says

This story was originally published by Men's Journal on Jun 1, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.

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This story was originally published June 1, 2026 at 4:15 PM.