A Pilates instructor says these are the five exercises desk job workers should be doing to increase mobility and prevent stiffness

Sitting down all day at your desk isn't good for your body—but you probably already knew this. If you’re at a computer for your 9-5, you might have back pain, tight hips and sore shoulders when you log off.

One of the best ways to offset the damage of your desk job is by doing regular mobility exercises.

We asked Pilates instructor and founder of Pilates At Your Desk Kerrie-Ann Bradley to talk us through the best exercises to improve your muscle and joint health and she shared her routine below.

The five best mobility exercises for desk job workers

In the Instagram Reel above, Bradley takes you through five exercises to strengthen and mobilize the joints and muscles that often become weak and tight when sitting at a desk. Bradley advises completing six to eight reps of each exercise, on both sides of the body where relevant.

The exercises are:

• Cactus arms
• All 4s upper-back rotation
• Child’s pose to kneeling plank with triceps press-up
• Side plank to side bend
• Cactus arm extension

Benefits of this mobility routine

"These moves are designed to work through the body to counteract the way your body sits at your desk," says Bradley.

The exercises will stretch out the hip flexors, which are forced into a shortened position when you sit. They will also extend and mobilize your upper spine, which can often feel stiff if you spend all day hunching over a keyboard. On top of that, they will strengthen underused muscles and mobilize your shoulders.

"When you work at a desk, you want to move your body in as many different ways and directions as possible," Bradley explains.

Try doing her routine a few days a week, or use it as a regular exercise snack to break up your working day.