Libby Birch gives us the low down on how to move while sitting all day.

If you spend most of your day sitting at a desk, you’re not alone and your body is probably feeling it. From tight hips to stiff shoulders and aching backs, prolonged sitting can result in many health complaints.

We've got great news for you. Just a few minutes of movement can make a huge difference to your health and wellness.

Libby Birch, North Melbourne AFLW star, registered physiotherapist and lifelong Latrobe Health member, knows the toll desk work can take. That’s why she has created a quick and effective 5-Minute stretch routine to help you stay loose and focused throughout the day.

Libby’s 5-Minute Desk Mobility Routine:

  • Seated Twists × 5 – Loosen your spine and improve rotation.
  • Shoulder Rolls × 5 – Release tension from your upper body.
  • Chin Tucks × 5 – Combat tech neck and improve posture.
  • Thoracic Stretch (5 sec hold) – Open your chest and upper back.
  • Side to Side × 5 each side – Mobilize your torso and hips.
  • Upper Back Stretch (10 sec hold) – Relieve upper spine stiffness.
  • Groin Stretch (side to side) – Activate and stretch hip muscles.
  • Squats × 5 – Boost circulation and leg strength.
  • Calf Raises × 10 – Stimulate lower leg muscles and improve blood flow.

Tip: Set a reminder every 1–2 hours to run through this routine. It only takes five minutes, but the benefits last all day. Your body and your productivity will thank you.

Why It Matters for Your Health and Wellness

Regular stretching and light physical activity are simple things you can do every day to maintain overall good health and wellbeing, especially if you are sitting often.

Simple movements like the ones above can help to;

  • improve circulation
  • reduce muscle tension
  • support joint mobility.

They can also help prevent common desk-related issues like back pain, poor posture, and fatigue.

Beyond the physical benefits, taking short movement breaks can;

  • boost mental clarity
  • reduce stress
  • enhance your sense of wellbeing.

Making time for movement in your daily routine is a powerful way to invest in your long-term wellness, and it only takes a few minutes.

Watch the video below for a visual on how to perform each of these exercises.

Support Your Wellness with Latrobe Health

Taking care of your body through movement and stretching is just one part of the wellness puzzle. Having the right health cover can make a difference too.

Latrobe Health offers a range of extras cover options that support your everyday health and wellbeing needs. Whether it’s physio, chiro, or remedial massage, our extras policies help cover some of the cost of these health services.

Choose a cover that includes both extras and hospital cover to ensure you’re supported from prevention to recovery.

Get a quote on a policy that fits your lifestyle here. A smart step toward a healthier, more balanced life.