Desk life and stiff hips: 5 simple moves to do at home

Long hours at a desk shorten the front of the hips and load the lower back. A few minutes a day makes a real difference.

1. Cat–cow

On hands and knees, arch on the inhale and round on the exhale. 8–10 slow rounds.

2. Low lunge

One knee down, the other foot forward. Ease the hips forward to stretch the front of the back thigh. 5 breaths per side.

3. Hip circles on all fours

Lift one knee and draw slow circles. 5 each direction, each side.

4. Supine figure-four

On your back, cross one ankle over the opposite knee and draw the legs in. 5–8 breaths per side.

5. Supine twist

Knees bent, lower both to one side and turn the head the other way. 5 breaths per side.

No move should cause sharp pain. Short and daily beats long and rare. If you have back or hip pain, check with a doctor first.