Simple daily workouts you can do anywhere!
When you’re working from home, sitting at a desk all day, or squeezing movement into a lunch break, these simple exercises can help support posture, mobility, and overall wellness.
Long periods of sitting can lead to stiffness, poor posture, and muscle imbalance. Gentle, consistent movement helps to keep joints flexible, support spinal alignment, improve circulation and reduce everyday aches and tension.
The key is consistency, not intensity. Try these 5 easy workouts that you can do anywhere.
Standing Stretch Flow (5 Minutes)
- Reach arms overhead and stretch tall
- Gently side-bend left and right
- Roll shoulders backward and forward
- Slowly roll the neck in a half-circle (avoid full circles)
Why it helps: Encourages better posture and relieves upper-body tension.
Chair Squats
- Stand in front of a chair
- Lower yourself down until you lightly touch the seat
- Stand back up using your legs
- Repeat 10–15 times
Why it helps: Strengthens the legs and core, which support the lower back.
Wall Push-Ups
- Stand arm’s length from a wall
- Place hands on the wall at chest height
- Bend elbows to bring chest toward the wall
- Push back to starting position
- Repeat 10–20 times
Why it helps: Builds upper-body strength without stressing the joints.
Seated Core Activation
- Sit tall with feet flat on the floor
- Tighten your abdominal muscles as if bracing
- Hold for 10 seconds while breathing normally
- Relax and repeat 5–10 times
Why it helps: Activates core muscles that help stabilize the spine.
Walking Breaks
- Take a 5–15-minute walk
- Focus on standing tall and swinging your arms naturally
Why it helps: Promotes circulation, supports spinal movement, and boosts energy.
You don’t need to do everything at once. Choose one or two exercises and build from there. Setting a reminder to move every hour or pairing exercise with daily routines (like lunch or coffee breaks) can make it easier to stay consistent.
These exercises are meant for general wellness and mobility. If you’re experiencing pain, discomfort, or have a specific condition speak with your expert practitioner at your next appointment for a tailored plan to assist your movement and wellbeing.
Your body was designed to move! Just a little each day can go a long way.
Phil and Rosie – Clinic Directors
Horley I Crawley I Haywards Health Spinal Health