Free home workout

Desk-worker's back and hips

For backs and hips that sit all day. The chair and wall moves can be done at work — between Dhuhr and ʿAsr is a natural break — and the mat moves at home.

  • About 12 min
  • Beginner
  • Sturdy chair
  • A wall
  • Prayer mat

Follow along

Tap done as you finish each step. Timed moves have a timer; rests start on their own.

0 of 9 done

Warm-up · step 1 of 9

March in place

1 minute

How to do it

  1. Stand tall with your arms relaxed at your sides.
  2. Lift one knee towards hip height as the opposite arm swings forward.
  3. Lower it and switch, finding a steady rhythm.
  4. March faster to raise your breathing, or slower to recover — no jumping needed.

Too hard? Lift your knees lower and march more slowly, holding a chair back if you need balance.

Common mistakes and a harder version

The whole routine

  1. Warm-up

  2. The routine

The moves

How to do each move

March in placeHips, Calves · No equipment · Beginner

  1. Stand tall with your arms relaxed at your sides.
  2. Lift one knee towards hip height as the opposite arm swings forward.
  3. Lower it and switch, finding a steady rhythm.
  4. March faster to raise your breathing, or slower to recover — no jumping needed.

Common mistakes

  • Leaning back as the knees come up — stay tall.
  • Stamping — land softly through the balls of your feet.
Easier
Lift your knees lower and march more slowly, holding a chair back if you need balance.
Harder
Drive your knees higher and pump your arms faster.

Seated figure-four stretchGlutes, Outer hips · Sturdy chair · Beginner

  1. Sit tall near the front of a chair with both feet flat.
  2. Cross your right ankle over your left knee and let the right knee fall open.
  3. Keeping your back straight, lean forward from your hips until you feel a stretch in your right buttock.
  4. Hold for 30 to 45 seconds, breathing slowly, then switch sides.

Common mistakes

  • Rounding your back to get lower — lead with your chest.
  • Pushing down hard on the knee — let it settle on its own.
Easier
Stay upright without leaning forward.
Harder
Lean further forward, chest towards your shin, keeping your back long.

Wall angelUpper back, Shoulders · A wall · Beginner

  1. Stand with your back against a wall, feet a short step out and knees soft.
  2. Raise your arms into a goalpost shape, with the backs of your elbows and hands towards the wall.
  3. Slowly slide your arms up as high as you can while keeping them close to the wall.
  4. Slide them back down to the goalpost and repeat.

Common mistakes

  • Arching your lower back away from the wall to reach higher.
  • Forcing the range — it is fine if your hands don't reach the wall yet.
Easier
Do it lying on your back on the mat.
Harder
Take five slow seconds up and five down.

Half-kneeling hip flexor stretchHip flexors, Front of the thigh · Prayer mat · Beginner

  1. Kneel on one knee on the mat (fold it for padding), the other foot flat in front of you.
  2. Tuck your tailbone under slightly and squeeze the glute of the kneeling leg.
  3. Shift your hips gently forward until you feel a stretch at the front of the back hip.
  4. Hold for 30 to 45 seconds, breathing slowly, then switch sides.

Common mistakes

  • Arching your lower back instead of tucking your pelvis under.
  • Lunging too far forward — the stretch comes from the tuck, not the distance.
Easier
Do it standing in a split stance, holding the back of a chair.
Harder
Raise the arm on the kneeling side overhead and lean gently away from it.

Cat–cowSpine, Upper back · Prayer mat · Beginner

  1. Start on your hands and knees, hands under your shoulders and knees under your hips.
  2. Breathe in as you let your stomach sink and lift your chest and gaze a little.
  3. Breathe out as you round your back up towards the ceiling and tuck your chin.
  4. Move slowly between the two, one breath each way.

Common mistakes

  • Moving only your neck — let the whole spine move.
  • Rushing — let your breathing set the pace.
Easier
Do it seated on a chair, hands on your knees.
Harder
Pause in each position for a full breath.

Lying Y and T raiseUpper back, Rear shoulders · Prayer mat · Beginner

  1. Lie face down with your forehead on a folded towel and your arms overhead in a Y shape, thumbs pointing up.
  2. Draw your shoulder blades back and down, and lift your arms a little way off the mat.
  3. Hold for two seconds, then lower.
  4. Repeat with your arms straight out to the sides in a T.

Common mistakes

  • Lifting with your lower back — keep your chest on the mat.
  • Shrugging your shoulders up towards your ears.
Easier
Lift one arm at a time.
Harder
Hold each lift for five seconds.

Glute bridgeGlutes, Hamstrings · Prayer mat · Beginner

  1. Lie on your back with knees bent, feet flat and hip-width apart, arms by your sides.
  2. Press through your heels and squeeze your glutes to lift your hips until your body is straight from knees to shoulders.
  3. Pause for a second at the top.
  4. Lower slowly back to the mat.

Common mistakes

  • Arching your lower back at the top — finish the lift with your glutes, not your spine.
  • Feet too far from your hips, so the hamstrings cramp — bring them closer.
Easier
Lift only halfway and hold for two seconds.
Harder
Single-leg glute bridge: one foot on the mat, the other knee drawn up towards your chest.

Bird dogCore, Lower back, Glutes · Prayer mat · Beginner

  1. Start on your hands and knees, hands under your shoulders and knees under your hips.
  2. Reach one arm forward and the opposite leg back until both are level with your body.
  3. Keep your hips square to the floor, as if balancing a cup of tea on your lower back.
  4. Return with control and switch sides.

Common mistakes

  • Lifting the leg too high and arching your back.
  • Letting your hips twist open.
Easier
Move just an arm, or just a leg.
Harder
Hold each reach for three seconds.

Open bookUpper back, Chest · Prayer mat · Beginner

  1. Lie on your side with your knees bent in front of you and your arms straight out in front, palms together.
  2. Keeping your knees together on the mat, lift your top arm up and over towards the other side.
  3. Follow your hand with your eyes and let your chest turn as far as is comfortable.
  4. Pause, breathe out, and bring the arm back. Finish your reps, then switch sides.

Common mistakes

  • Knees lifting apart — keep them stacked, pressing the top one down if you need to.
  • Forcing your arm to reach the floor.
Easier
Open only as far as feels easy.
Harder
Hold the open position for three slow breaths each time.

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