Feeling stiff after long hours at your desk or an intense HIIT workout?

Stretching and self-myofascial release can keep your body running smoothly. Most of us spend our days hunched over laptops, which leaves muscles tight and joints aching. That’s where mobility work makes a big difference.

“Mobility is something that will improve your overall fitness goals and daily activities,” says Daury Dross, lead instructor at the Fhitting Room in NYC.

Dross knows this firsthand. “I have three bulging discs in my back from a car accident and was told I could never do back-loaded squats again. But incorporating exercises like these into my daily stretching routine changed that and made me feel great again.”

The bonus? Dynamic stretching boosts blood flow and can prep your muscles for better performance. Below are 11 unique moves that target those tough-to-reach spots so you can move better and feel stronger.

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Upper Body and Back

1. Blackburn

Targets: Shoulders and lats

• Lie facedown with arms at your sides, palms facing up.

• Sweep your arms overhead, rotating palms so they face down at the top.

• Return to start. That’s 1 rep.
  Tip: Do 4 sets of 12 reps.

2. Origami Stretch

Targets: Chest, shoulders, lower back, quads

• Sit with legs extended. Cross right leg over left knee, foot flat.

• Grab right knee and roll back to lie down. Drop right shoulder for a deeper stretch.

• Bend left knee and pull ankle toward glutes.
  Tip: Hold 30 sec each side. Do 2 sets.

3. Lower Back Knee Drop

Targets: Lower back

• Sit with knees bent, heels on the floor, hands behind you.

• Drop both knees left, stacking them.
  Tip: Hold 30 sec per side. Do 2 sets.

4. Piriformis Massage

Targets: Piriformis (deep behind your glutes)

• Sit with legs extended. Pull left knee to chest, cradling it with right arm.

• Stretch left arm out and lean slightly left to place weight on glutes.

• Roll in small circles until you hit the piriformis.
  Tip: Roll for 30 sec per side. Do 2 sets.

Lower Body and Hips

5. Calf Massage

Targets: Calves

• Start on all fours.

• Place left knee on right calf.

• Press gently and make small circles, clockwise then counter.
  Tip: 3 sets of 30 sec per leg.

6. Dynamic Side Lunge

Targets: Hips, hamstrings

• Stand wide, toes out.

• Shift weight to right side, lowering into a lunge, left toes up.

• Push through right heel and shift left.
  Tip: Move continuously for 30 sec. Do 3 sets.

7. Cross-Leg Stretch

Targets: Hip flexors, inner thighs

• Lie faceup. Pull knees to chest.

• Cross one leg over the other, grab ankles with opposite hands.

• Pull legs in and out to stretch hips.
  Tip: Hold 30 sec. Do 3 sets.

8. Frog Stretch

Targets: Hips

• Start on all fours. Spread knees wide, toes out.

• Slowly push hips back between feet.
  Tip: Hold 30 sec. Do 3 sets.

9. Hamstring Sit-Back

Targets: Hamstrings, calves, hips

• On all fours, extend left leg out to the side, toes up.

• Push hips back to right heel.
  Tip: Hold 30 sec per side. Do 2 sets.

10. Hip Opener

Targets: Hips

• Start in high plank.

• Step left foot outside left hand.

• Weave left hand behind foot and place it outside.

• Lean into left hip.
  Tip: Hold 30 sec per side. Do 2 sets.

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11. Wide-Step Hamstring Stretch

Targets: Hamstrings

• Stand wide, cross right foot over left.

• Hinge at hips and reach for right toes.
  Tip: Hold 30 sec per side. Do 2 sets.

Takeaway

These 11 moves are simple, effective, and can be done anywhere. They help ease desk-job stiffness, improve mobility, and reduce soreness. Thanks to Daury Dross and the Fhitting Room for the expert guidance and modeling.

Stretching may seem basic, but when done consistently, it can unlock performance and keep you feeling great.