The One Mobility Workout For Everyone Who Works at a Desk

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If you’re stuck behind a desk all day, you already know you’re tight in places you didn’t even know you had. That’s why it’s important to keep everything loose and open — especially your ankles, hips, back, and shoulders, all places that get the lion’s share of injuries and strains.


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Brazilian Jiu Jitsu practitioners are no strangers to pain in those areas, which is why they spend pre- and post-rolling with an extensive routine of stretches — and you can do all of those movements with just a stability ball.

If you’re strapped for time, go through each movement for 20-30 seconds with no rest other than the transition from one to the other. Once you’re more comfortable with each exercise, increase the intensity in the same amount of time by executing more reps, or increase the time you spend up to 90 seconds.

Deep Squats

Knee Hug with Thoracic Extension

Lateral Walk with Hip Finish Through

Squat to Push-Up

Around the World with Hip Through Finish

Knees on Ball Ab Rotation

Rotational Hip Flexor Stretch


Push-Up Plank with Knees to Opposite Elbows

Single Leg Knee on Ball with Stretch and Balance

Lateral Knee on Belly

Ab Roll Out

Single Arm Pot Stirs

Double- and Single-Leg Extensions

Knees on Ball with Hip Rotation

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