If you work from home, chances are your body feels it.
Tight hips. Stiff neck. Achy back. Shoulders that feel locked up by the end of the day.
At Core Performance Physical Therapy, we see this daily. The common thread isn’t just posture - it’s lack of movement throughout the day.
The good news? You don’t need an hour-long workout to feel better.
You just need the right 5 minutes.
Why Remote Work Is Wrecking Your Body
Working from home often leads to:
- Long periods of sitting
- Poor workstation setups
- Minimal movement breaks
Over time, this creates:
- Tight hip flexors
- Weak glutes and core
- Neck and shoulder tension
- Reduced mobility
Your body adapts to what you do most - and for many people, that’s sitting.
Why a 5-Minute Routine Works
Consistency beats intensity.
A short, daily routine:
- Keeps your joints moving
- Reduces stiffness
- Improves posture
- Prevents pain before it starts
Think of it as a “reset” for your body.
The 5-Minute Mobility Routine
This routine targets the areas most affected by sitting: hips, spine, and shoulders.
1. Couch Stretch (1 minute per side)
Targets: Hip flexors, quads
- Place one knee on the ground near a wall or couch
- Bring your other foot forward into a lunge position
- Keep your chest tall and gently shift forward
Why it works:
Counteracts prolonged sitting and restores hip extension.
2. Thoracic Spine Rotations (1 minute)
Targets: Upper back mobility
- Start on all fours
- Place one hand behind your head
- Rotate your elbow up toward the ceiling, then back down
Why it works:
Improves rotation and reduces stiffness in your upper back.
3. Cat-Cow (1 minute)
Targets: Spine mobility
- Start on all fours
- Alternate between arching and rounding your back
Why it works:
Promotes movement through your entire spine.
4. Glute Bridges (1 minute)
Targets: Glutes, posterior chain
- Lie on your back with knees bent
- Drive through your heels to lift your hips
- Squeeze your glutes at the top
Why it works:
Reactivates muscles that become inactive from sitting.
5. Chin Tucks + Postural Reset (1 minute)
Targets: Neck and posture
- Sit or stand tall
- Gently tuck your chin straight back
- Hold for a few seconds, then relax
Why it works:
Combats forward head posture and neck strain.
When Should You Do This Routine?
You can do this routine:
- In the morning before work
- Midday as a reset
- After work to relieve tension
Even once per day makes a difference. Twice is even better.
Signs You Need This Routine
If you experience:
- Stiffness after sitting
- Tight hips or lower back
- Neck or shoulder tension
- Reduced mobility during workouts
this routine is for you.
Why Mobility Alone Isn’t Enough
Mobility is just one piece of the puzzle.
To create lasting change, you also need:
- Strength
- Control
- Proper movement patterns
At Core Performance Physical Therapy, we combine all of these to ensure your results actually last.
Why Choose Core Performance Physical Therapy?
We don’t believe in generic solutions.
We combine:
- One-on-one personalized care
- Movement analysis
- Performance-based rehab
- Advanced tools like VALD ForceDecks
Our goal is to help you move better - not just feel better temporarily.
Build a Body That Handles Your Workday
Your work-from-home setup doesn’t have to lead to pain.
With just 5 minutes a day, you can improve mobility, reduce tension, and feel better in your body.
And if you’re ready to take it a step further, we’re here to help.
Schedule an evaluation with Core Performance Physical Therapy today and get a plan built specifically for you.
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