The 5 Best Mobility Exercises for Desk Workers in Amsterdam Noord
- Kebko Kabakibi
- Oct 15
- 2 min read
Do you spend most of your day sitting at a desk? You’re not alone. Many people in Amsterdam work long hours in offices or from home, and that often leads to stiff hips, tight shoulders, and back pain. Over time, this can affect your posture, energy, and even cause injuries.
The good news? Just a few minutes of the right mobility exercises can make a big difference. As a personal trainer in Amsterdam Noord, I help clients improve mobility so they feel and move better — even after long workdays.
Here are 5 simple mobility exercises you can do anywhere to stay pain-free and energized.
1. Hip Flexor Stretch
Sitting all day shortens the hip flexors, which can cause low back pain.
Step into a half-kneeling position (like a lunge).
Gently push your hips forward until you feel a stretch in the front of your hip.
Hold for 20–30 seconds per side.
👉 Benefits: Improves posture and reduces hip stiffness.
2. Thoracic Spine Rotation
Hours of sitting can lock up your upper back.
Sit on the floor with your knees bent.
Place your hands behind your head.
Rotate your upper body to the left, then right.
Repeat 8–10 times each side.
👉 Benefits: Restores mobility in your spine and improves breathing.
3. Shoulder Openers
Poor desk posture = rounded shoulders.
Stand with feet shoulder-width apart.
Clasp your hands behind your back.
Pull your shoulders down and back, lifting your chest.
Hold for 20–30 seconds.
👉 Benefits: Opens the chest and reduces shoulder tension.
4. Cat-Cow Stretch
Classic yoga move to keep your spine mobile.
Get on hands and knees.
Inhale → arch your back (cow).
Exhale → round your spine (cat).
Repeat for 6–10 slow breaths.
👉 Benefits: Relieves back stiffness from sitting.
5. 90/90 Hip Rotations
Great for hip mobility and joint health.
Sit on the floor with one leg bent at 90° in front, the other at 90° behind.
Slowly rotate to switch sides.
Do 8–10 reps per side.
👉 Benefits: Improves hip rotation and helps prevent injuries.
Conclusion
Mobility doesn’t have to take hours — just a few minutes daily can reduce pain, improve posture, and boost your energy. If you’re a desk worker in Amsterdam struggling with stiffness or discomfort, these 5 exercises are a great start.
👉 Want a personalized mobility program that fits your lifestyle? Book a free consultation with me in Amsterdam Noord and let’s get you moving pain-free.
Comments