Don’t have time for mobility? I’ve got you. I put together a list of micro-mobility drills you can do when you’re stuck at your desk or sitting in your car. No excuses! - if you can’t go anywhere, your joints still can. Tiny drills that make a massive difference. Your on-the-go guide to better joints anywhere you’re stuck.

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LOWER BODY

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1. Seated Hip IR/ER “Dialing” (Under the Desk) 🪑

• Sit tall with both feet flat and knees at about 90°.
• Keep one foot lightly planted and slowly rotate the thigh so the foot rolls in and out like turning a dial.
• Focus on the femur rotating in the hip socket rather than the foot swinging loosely.
• Move slowly through a pain-free range for 10-15 smooth repetitions each way per side.

2. Crossed-Leg Hip ER Isometrics (Fig-4 on the Chair) 🪑

• Cross your right ankle over your left knee to form a figure-4 position.
• Sit tall and gently press the top knee downward with your hand until you feel a mild stretch in the outer hip.
• Create a light PAILs contraction by pushing the knee up into your hand for 10s, then relax.
• You can follow with a RAILs effort by gently pulling the knee down using the hip muscles without the hand and repeat for 2-3 cycles per side.
• Do both legs

3. Seated Pelvic Tilts (Micro Cat–Cow) 🪑

• Sit toward the front of the chair with feet flat and spine tall.
• Slowly tuck the pelvis under into a gentle posterior tilt, then tip it forward into a gentle anterior tilt, like rolling the pelvis over a ball.
• Keep the movement small and controlled, avoiding excessive mid-back rounding.
• Perform 10-15 smooth tilts.

4. Seated Lateral Pelvic Tilt (Sit-Bone Shifts) 🪑