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Follow the PerformWell Podcast Team:

If you’re sitting all day, feeling tight, sore, or stuck in a slump, this is your guide to fixing it. In this episode, we break down the ultimate 30-minute workout plan for desk-bound people—a routine that improves posture, strengthens your hips, glutes, and core, and helps you move and feel better without spending hours in the gym.

What you’ll learn:

Why short, consistent mobility beats hour-long yoga classes

The two most important stretches for desk workers: thoracic extension & hip flexor

Why your hip flexors need strengthening as well as stretching

How to wake up lazy glutes and prevent back pain

The key movement patterns (squat, hinge, push, pull) that hit your whole body

Two simple training templates you can run in 30 minutes

How to train with “controlled aggression” for better results