10-minute seated stretch routine for improved mobility

Maintaining mobility is one of the best ways to support your overall health, especially if you’re managing a chronic condition. Whether you’re looking to ease stiffness, improve flexibility, or just stay comfortable during daily activities, stretching is a simple, low-impact way to keep your body active and moving.

At Cadence, we encourage building small, sustainable habits into your daily routine to improve your health. Adding a few seated stretches to your morning and evening routine can make a big difference over time. You don’t need special equipment or much time—just a few minutes every day can help you move more freely and feel better overall.

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Your safety comes first. Always consult your doctor before starting a new exercise routine. If you have any existing injuries or balance concerns, discuss with your healthcare provider to determine the safest options for you.

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Here is a 10-minute seated stretching routine you can do daily to keep your body mobile and energized:

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Stretch #1: Seated hamstring stretch

This stretch lengthens the muscles in the back of your thighs, reduces tension in your lower back, and helps improve your posture.

How to do it:

• Sit on the edge of a sturdy chair with both feet flat on the floor.
• Straighten your right leg, keeping your heel on the ground and your toes pointing upward.
• Slowly hinge forward at your hips, keeping your back straight and your chest lifted as you reach your hands toward your right knee or shin.
• You should feel a gentle pull along the back of your thigh.
• Hold for 10–15 seconds, breathing deeply, and then return to the starting position.
• Switch legs and repeat.

Modification: Keep your back upright and reduce the forward bend, focusing on a lighter stretch that still feels comfortable. 

Challenge yourself: Place your foot on a low stool or chair to increase the stretch, or reach your hands closer to your ankle. 

For video guidance, check out How to do a seated hamstring stretch from the MassGeneralHospital YouTube Channel.

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Stretch #2: Ankle rolls

This stretch improves mobility in your ankles, which is crucial for balance, walking, and reducing the risk of falls.

How to do it:

• Sit in a chair and lift one foot slightly off the floor.
• Rotate your ankle slowly in a circular motion, starting clockwise.
• Complete 5–10 circles, then reverse and move counterclockwise.
• Switch to the other foot and repeat.

Modification: Keep your foot on the ground and trace small, gentle circles with your toes to gradually build mobility.

Challenge yourself: Straighten your leg out in front of you, maintaining a slight bend at the knee, while you perform the circles to engage more muscles.

For video guidance, check out Seated Ankle Rotation Chair Exercise from the Vive Health YouTube channel. 

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Stretch #3: Seated figure-four stretch

This stretch targets your hips and lower back, improving flexibility and relieving tension from prolonged sitting.

How to do it:

• Sit on a sturdy chair with both feet flat on the floor.
• Cross your right ankle over your left thigh, just above the knee, creating a “figure four” shape.
• Sit tall with your back straight, and gently press your right knee downward using your hand or just the weight of your leg.
• To deepen the stretch, lean slightly forward from your hips while keeping your back straight.
• Hold the stretch for 10–15 seconds, breathing steadily, then return to the starting position and switch legs.

Modification: If crossing your ankle over your thigh feels too intense, keep your ankle resting on your shin instead. Focus on sitting tall and pressing your knee slightly outward.

Challenge yourself: Lean further forward from your hips while keeping your back straight. You can also hold the stretch for a longer duration to deepen the sensation in your hip and lower back.

For video guidance, check out Seated Figure 4 Stretch from the Spectrum Healthcare Partners YouTube channel. 

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Stretch #4: Seated cat-cow stretch

This stretch is perfect for improving spinal flexibility and relieving tension in your back and neck. It’s accessible for everyone and can be done comfortably while seated.

How to do it:

• Sit on a sturdy chair with your feet flat on the floor and your hands resting gently on your thighs.
• Begin by sitting tall with a neutral spine. As you inhale, arch your back slightly, lifting your chest upward and looking toward the ceiling. Let your shoulders roll back as you expand your chest (cow pose).
• As you exhale, round your spine, tucking your chin toward your chest and drawing your belly inward as you stretch your back (cat pose).
• Continue flowing between these two positions with your breath, repeating the movement 5–10 times at your own pace.

Challenge yourself: Hold each position for 5–10 seconds, focusing on deepening the stretch with each breath cycle.

For video guidance, check out Seated Cat and Cow from the Family Chiropractic & Physiotherapy Center YouTube channel. 

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Stretch #5: Standing side stretch

This stretch loosens the muscles along your sides and spine, promoting better posture and reducing stiffness in your torso.

How to do it:

• Sit on a sturdy chair with your feet flat on the floor and your hands resting on your thighs.
• Raise your right arm overhead and gently lean your upper body to the left, keeping your hips firmly planted on the chair and your chest open.
• You should feel a stretch along the right side of your body.
• Hold for 10–15 seconds, return to center, and switch sides.

Modification: Keep your hand resting on your hip instead of raising it overhead, and perform a smaller side bend to limit the range of motion.

Challenge yourself: Extend both arms overhead, clasp your hands together, and lean further to deepen the stretch.

For video guidance, see Seated Side Stretch from the California Mobility YouTube channel. 

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Stretch #6: Seated shoulder rolls

This stretch relieves tension in your shoulders, upper back, and neck, which can accumulate from poor posture or stress.

How to do it:

• Sit comfortably with your arms relaxed at your sides.
• Roll your shoulders forward in a circular motion, lifting them up, rolling them forward, and letting them drop.
• Complete 10 rolls, then reverse the motion, rolling your shoulders backward. Focus on moving slowly and fully through the range of motion.

Modification: Perform smaller, slower rolls to keep the movement gentle and controlled.

Challenge yourself: Hold light hand weights or water bottles in your hands to add resistance as you roll your shoulders.

For video guidance, check out Seated Shoulder Roll Exercise from the Vive Health YouTube channel. 

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Final thoughts

Incorporating these seated stretches into your daily routine can make a significant difference in your overall mobility, flexibility, and comfort. By dedicating just 10 minutes each day, you can ease stiffness, support joint health, and feel more confident in your movements—all from the comfort of your chair.

Remember, consistency is key. Start small, listen to your body, and focus on progress, not perfection. Over time, you’ll likely notice increased energy, reduced tension, and improved ease in everyday activities.

At Cadence, we’re here to support your health journey by providing personalized guidance and care between your doctor’s visits, helping you make sustainable choices for better health every day.

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Learn more about the program at www.cadence.care/welcome

Call or text us at (855) 613-0778 8am-6pm, Monday-Friday

Any information provided on this website is intended for general educational purposes and is not intended to be medical advice. You should always consult with your own medical provider about your health and medical questions and never rely on this or any other website alone to make medical decisions. Do not delay seeking medical advice or disregard any medical advice you have received from your provider because of anything you read on the website.

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