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The Impact of a Sedentary Lifestyle: How Mobility Works to Reverse the Effects

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Feb 8, 2023

Mobility Works

I wouldn’t be shocked if you told me you sat 95% of the time for your job. Whether that be in a cubicle or in your home. More and more people are spending their time sitting at desks or in front of computers. It’s no surprise the number of people experiencing muscle & joint discomfort is increasing. Did you know that mobility works to counteract this rise in chronic pain among individuals?

One of the main problems with sitting for long periods of time is that it can lead to tight hips and lower-back pain. When we are sitting, our hip flexors (the little bicep-like muscle at the very top of your thigh, adjacent to our groin) become shortened and tight. This can lead to a host of problems, including lower-back pain, hip pain, and even knee pain.

The good news is that routinely progressing your mobility works to reverse the effects of constant sitting and a sedentary life. Mobility exercises help improve our flexibility, range of motion, and overall health. By incorporating these exercises into your daily routine, you can improve your hip mobility, reduce your risk of pain and discomfort, and help to keep your body in mint condition.


Continue reading to see just how regularly practicing mobility works to reverse the effects of a sedentary lifestyle.


5 mobility exercises that help combat a sedentary lifestyle

mobility training
Photo by: Luis Vazquez
  • Cat-Cow Stretch: This exercise helps to loosen-up your spine and improve posture. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. As you inhale, arch your back and look up towards the ceiling. As you exhale, round your back and tuck your chin to your chest. Repeat this to your desired preference.


  • Hip Flexor Stretch: Having tight hip flexors can lead to lower-back pain and poor posture. To perform this stretch, kneel on one knee with the other foot in front of you. Push your hips forward until you feel a stretch in the front of your hip. Its important to keep your core engaged (squeeze it) and maintain a vertical position in your back. Hold for about 30 seconds and then switch sides.


  • Child’s Pose: This exercise helps to stretch out your back and hips. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Slowly sit back on your heels and reach your arms forward. Hold till you feel alleviated, then release and repeat if needed.


  • Glute Bridge: This exercise helps to strengthen your glutes and improve posture. Lie on your back with your knees bent and feet flat on the ground. Lift your hips up toward the ceiling, squeezing your glutes at the top. Lower back down and repeat for about 10-12 reps.


  • Superman: This exercise helps to strengthen your back and improve posture. Lie on your stomach with your arms and legs extended. Simultaneously lift your arms, legs, and chest off the ground. Keeping your core engaged, hold for a few seconds and then lower back down. Repeat for about 5-7 reps.


Incorporating these exercises into your daily routine can help improve your hip mobility, reduce your risk of pain and discomfort, and help to keep your body in good condition.

However, it’s important to remember that mobility exercises should be approached with caution and always listen to your body. Never push yourself beyond your limits and stop if you feel any severe pain or discomfort. Mobility works to help you move better not give you pain.


Mobility works to help your body function optimally

Increases Circulation: When you spend long periods of time sitting down, your muscles get used to a minimal amount of movement, which may impair your circulation. Your muscles play a big role in assisting with internal metabolic-movement. Good mobility works to help increase circulation and improve blood flow throughout your body. This can help to reduce muscle soreness and stiffness, and improve overall energy levels.


Improves Posture: A sedentary lifestyle can lead to poor posture, which can cause a variety of aches and pains. Mobility exercises can help to enhance your posture by strengthening the muscles in your back, core, and hips. This can help to reduce pain, and improve overall posture.


Reduces Stress: A sedentary lifestyle has been shown to elevate stress levels, which can lead to increased internal/external tension and anxiety. Incorporating mobility exercises can help to reduce stress by promoting relaxation and helping to calm your mind. It’s also a great low-impact exercise that can assist with weight management and increase your overall health.


mobility works


Increases Range of Motion: Tight hips and lower-back pain can limit your total range of motion. Improving your mobility works to enhance your functional movement by stretching out your muscles, increasing flexibility and your muscles motion-capabilities. This can help you to perform daily tasks with ease, and improve your overall quality of life.


Prevents Injuries: Having tight muscles and poor posture, if not addressed can lead to injury, especially as we begin to age. Regularly practicing mobility exercises can help to prevent injuries by strengthening the muscles that support your joints and by improving your overall balance.


Lets wrap it up

In conclusion, a sedentary lifestyle can lead to host of health concerns like tight hips and lower-back pain. But by incorporating mobility exercises into our daily routine, we can improve our hip mobility, reduce risk of pain and discomfort, and help to keep our body in good condition.

So, if you spend most of your day sitting, make sure to take a break and implement some mobility exercises every hour or so to keep your body in tip-top shape. Your body will thank you!

Please share if you found any value in this article, and make sure to subscribe to my newsletter (BELOW) for tons of free evidence-based content.



No content on this site should ever be used as a substitute for direct medical advice from your doctor or other licensed clinician.

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