These 5 Exercises Undo 10 Years of Sitting, Physical Therapists Say

These 5 Exercises Undo 10 Years of Sitting, Physical Therapists SayBack in the day, if we didn't move, we didn't survive. People hunted and gathered, cultivated crops and protected themselves from predators. Sitting? That was a luxury. It goes without saying that today's technologically advanced world has made sitting standard practice for many.

"Naturally, this also resulted in the comfort and convenience of completing our work in a cozy office chair," states Dr. Randy Karim, PT, DPT, NCS, CBIS, MSCS, a Cleveland Clinic physical therapist. "Many of us spend the vast majority of our day in a sitting position. If we are not careful, years of sitting can have a profound negative effect on our body."

The oversimplified version of the negative effects of a sedentary lifestyle, he says, is that it affects your joints, muscles and nearly every bodily system. And he isn't surprised when people come to him with tight hip flexors and hamstrings, weak glutes and weak spine muscles. These issues can change our biomechanics, which Dr. Karim says is a fancy way of describing "the way we move our body through the simple machinery of our muscles and bone alignment."

"Years of sitting can decrease nerve activation, reduce blood circulation, decrease lung capacity and even increase the risk of nerve compression injuries, low bone density and metabolic disorders—think hypertension, obesity, diabetes and cardiovascular disease," Dr. Karim tells Parade. "Without appropriate physical activity to balance out the negative effects, you are at risk."

In short, he says, "Sitting is the new smoking." Even with a desk job, you can lead a less sedentary lifestyle. Physical therapists shared five exercises to undo 10 years of sitting, along with how to do them.

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Movement can help you avoid sitting for too long, which can contribute to aches, pains and even internal health problems, like heart disease. But how often should you move around to avoid a sedentary lifestyle? Quite a bit, but in small amounts.

"Think about movement as a lifestyle," Dr. Karim says. "[Have] intentional 'exercise snacks ' throughout the day, instead of a short period of exercise, such as 30 minutes in the morning and sitting for the rest of your day. "You can reverse the effects of prolonged sitting by standing and performing the following exercises for three to five minutes every 45-60 minutes."

Dr. Joseph R. Hribick, PT, DPT, DSc, COMT, FAAOMPT, a clinical assistant professor of Physical Therapy at Lebanon Valley College, offered a lower baseline, which might help you get started. He suggests doing short exercises once or twice per day, in addition to your regular workout routine.

"It's best to do them spread across the course of a day rather than one long stretching session followed by several hours of uninterrupted sitting," Dr. Hribick notes. "Don't think of it as a formal workout every time. Stand up, take a short walk, perform several repetitions of one or two of [the] exercises and then return to work."

With all that in mind, here are the top exercises to try:

What it works: Mobility of the thoracic spine (the area of the upper and middle portion of the back)

Why it works: Seated thoracic extensions can help combat the impact of sitting while letting you stay in your seat. Plus, you don't need any special equipment. "It's very common for people who sit for long periods to feel stiffness through their upper back, neck and shoulders," Dr. Hribick says. "This simple movement helps combat stiffness in the mid-upper back."

Sit up with your back pressed against the backrest of a sturdy chair with your feet flat on the floor (folding chairs with lower backs tend to work great for this exercise).

Place your hands behind your head (or across your chest) and gently lean your upper back backward over the top of the chair.

Modification: If placing your hands behind your head triggers shoulder or neck discomfort, Dr. Hribick suggests crossing your arms over your chest instead.

When doing this exercise, it's important to avoid arching through the lower back. "The goal is to encourage movement through the upper and middle back. The movement should also be comfortable and not forced," Dr. Hribick says.

What it works: The postural support muscles around the shoulder blades and upper back, including the middle trapezius and rhomboid musclesWhy it works: According to Dr. Hribick, a study of office workers with chronic neck pain indicated that scapular strengthening lowered pain and disability and improved posture. "After hours spent reaching toward a keyboard, mouse or steering wheel, this movement pulls in the opposite direction and activates key postural muscles around the shoulder blades," he says.

Sit or stand tall with your elbows bent to 90 degrees.

Gently draw your shoulder blades back and slightly down, as if you were trying to place them into your back pockets.

Modification: "Don't draw your shoulder blades back quite as far if you feel shoulder or neck discomfort," Dr. Hribick says.

Keep in mind that this exercise should be a controlled muscle contraction—don't force the posture. "Do not shrug your shoulders toward your ears or aggressively force your shoulder blades together," he emphasizes.

Related: 'I'm a Physical Therapist—Here Are Exercises I Wish People Would Do to Help Ease Back Pain'

What it works: Gluteals, iliopsoas (hip flexors), tensor fascia latae, quadriceps, hamstrings, gastrocnemius and soleus

Why it works: Dr. Karim says this quick stretch loosens all of the "usual suspects" that get tight after hours of sitting, especially around the hip.

Find a stairwell or set of stairs, preferably with handrails.

Step up onto the third step with your right foot. Keep your left foot on the ground.

Lunge forward, leading with your right knee. Keep your right knee pointed over your fifth toe (pinky toe). Keep your left knee as straight as you can.

For added stretch, use your hands to arch your back and look upwards. Hold for 30-45 seconds.

Breathe deeply and slowly while stretching. Inhale through your nose for 3 seconds and exhale slowly through your mouth for 5 seconds.

Complete 3 sets of 30-45 seconds on each leg.

Modifications: "If the stretch is too aggressive, you may use the first or second step instead," Dr. Karim notes. He adds that you can also rest your forearm on the handrail for added support.

Regardless of how you do this move, look down at least once. "Avoid your front knee bending or collapsing inward towards your 1st toe—your big toe," he says.

What it works: Hamstrings, calves, glutes and posterior chain Why it works: Dr. Lara Heimann, PT, a physical therapist and founder of LYT Yoga, says our hamstrings shorten when we sit. When your hamstrings are tight, they pull on the pelvis—hello, back pain. "This variation is functional as it reinforces the hip-hinge pattern, which is often lost when someone sits most of the day and rarely bends from the hips correctly," Dr. Heimann says.

Start on your hands and knees, with your wrists under your shoulders and knees under your hips.

Inhale. Let the belly lower. Lift your chest and tailbone (cow), and move them apart.

Feel the stretch through the backs of the thighs. Go only as far as you can while keeping the low back neutral/long.

Hold for 20–30 seconds, then slowly slide your hands along your legs to return to standing.

What it works: Spinal extensors and flexors and deep core stabilizers, with mobility through the entire spine (lumbar, thoracic and cervical) Why it works: "Sitting locks the spine into one position for hours," Heimann says. "This move is the simplest way to restore segmental motion."

Start on your hands and knees with your wrists under your shoulders, knees under your hips.

Inhale. Let the belly lower. Lift your chest and tailbone (cow) and move them apart from each other.

Exhale and round your spine toward the ceiling, tucking your chin and tailbone (cat).

Move slowly through 8–10 full breath cycles, letting each segment of the spine articulate.

Modification: Got sensitive wrists? "Perform this one on your forearms, knuckles or seated in a chair with hands lightly on the thighs," Heimann suggests.

Related: Weighted Vests Are Everywhere—but a Cardiologist Says Some People Should Think Twice Before Using One

You may experience some pain that you can work through. "The general clinical rule of thumb for discomfort or pain is: Pain that improves with movement is usually safe to work with," Dr. Heimann says. "Pain that worsens with movement or comes with numbness, swelling or systemic symptoms needs professional eyes on it first."

Indeed, Dr. Hribick says that mild muscle soreness isn't necessarily a cause to stop doing these exercises. "In many cases, gentle movement is actually helpful in relieving aches and pains," he says. "However, pain is also information, and people should not simply try to push through every symptom."

Dr. Hribick advises people to stop an exercise if it causes sharp or severe pain, worsening symptoms, weakness, dizziness, numbness, tingling or loss of balance. Also, stop if symptoms keep getting worse after you finish the exercise.

Related: I Tried Denise Austin's '80s Low-Impact Aerobics Workouts 4x a Week for a Month: Do They Actually Work?

What a Sedentary Lifestyle Can Do to Your Health. Cleveland Clinic.

Dr. Randy Karim, PT, DPT, NCS, CBIS, MSCS, a Cleveland Clinic physical therapist

Dr. Joseph R. Hribick, PT, DPT, DSc, COMT, FAAOMPT, a clinical assistant professor of Physical Therapy at Lebanon Valley College

Dr. Lara Heimann, PT, a physical therapist and founder of LYT Yoga

Effects of a combination of scapular stabilization and thoracic extension exercises for office workers with forward head posture on the craniovertebral angle, respiration, pain, and disability: A randomized-controlled trial. Turkish Journal of Physical Medicine and Rehabilitation.

This story was originally published by Parade on Oct 12, 2026, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.