Got stiff hips, back, and shoulders? An expert's 7-minute routine can undo the damage

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If you sit down a lot, read this

Woman outdoors on yoga mat performing pigeon pose
(Image credit: Getty Images)

If, like millions of other Americans, you spend a lot of time sitting down behind a desk, you’ll probably feel the effects of this in your hips, back and shoulders at one time or another.

Prolonged sitting has been dubbed "the new smoking" by experts, due to its negative effect on the body. Sitting for long periods without breaks can lead to weakened muscles, tight hip flexors, poor posture, weight gain and poor circulation. Studies have also linked prolonged sitting to a higher risk of serious chronic diseases, including heart disease, type 2 diabetes and certain cancers.

What are the exercises?

You won’t need any extra equipment for this mobility routine, so you can set your best adjustable dumbbells to one side. That said, you will need a sofa or a block for one of the exercises. It might also make things more comfortable to use one of the best yoga mats to soften the impact on your joints.

While Milad doesn’t specify reps, there are four exercises in the seven-minute routine. If you’re short on time, we’d recommend doing each exercise for 45 seconds on each side. If you have more time, you could repeat the sequence a couple of times.

Here are the exercises involved:

  • World's Greatest Stretch
  • Hip hurdles
  • Couch stretch with hamstring floss
  • Adductor rock backs

What are the benefits?

All of the exercises target areas of the body that typically get tight when you spend a lot of time sitting down. Coach Milad calls the hip hurdles "WD40 for your hips," helping to restore natural movement patterns and alleviate discomfort.

All of the dynamic stretches featured increase blood flow to the joints and surrounding tissues. This helps deliver oxygen and nutrients more efficiently, making your muscles more pliable and less prone to injury. They can also help improve your range of motion and reduce pain and stiffness when performed regularly.

What are you waiting for? Add this to your lunch break three times a week, and get ready to feel the difference in your back, hips and shoulders.

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Jane McGuire
Jane McGuire
Fitness editor

Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy. 

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