Episode 124Oct 8, 2026· 5:02

The One Stretch You Can Do at Your Desk If You Sit All Day (with Jacob Siwicki)

▸ Show notes from the creator

Sit all day for work? Your hips are probably paying for it. But, you don't need a gym, a mat, or a wardrobe change to fix it. Trainer Jacob Siwicki shares one standing hip flexor stretch you can do right beside your desk in about a minute. In this episode of More Movement Please, Jacob walks you through how to do the stretch safely, why it helps after hours of sitting, and why one stretch works best when you pair it with a walking break. I also share what it's really like to get so locked into creating content that six hours disappear and you haven't moved once. You'll learn: How to do a standing hip flexor stretch with a chair or wall for support The mistake to avoid so you don't strain your lower back Why a 15 minute walk break beats staying glued to your chair Easy ways to sneak movement into a desk job, from a lap around the building to taking the stairs Find Jacob Siwicki online: - Website: https://www.siwickifitness.com/ - LinkedIn: https://www.linkedin.com/company/siwicki-fitness - Facebook: https://www.facebook.com/SiwickiFitness - Instagram: https://instagram.com/siwickifitness ⚠️This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.⚠️ Get more content: https://famousashleygrant.com/fitness/ Join the FREE accountability group: https://famousashleygrant.com/group/ Share your feedback about the show: https://famousashleygrant.com/feedback

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About this episode

Sit all day for work? Your hips are probably paying for it. But, you don't need a gym, a mat, or a wardrobe change to fix it. Trainer Jacob Siwicki shares one standing hip flexor stretch you can do right beside your desk in about a minute. In this episode of More Movement Please, Jacob walks you through how to do the stretch safely, why it helps after hours of sitting, and why one stretch works best when you pair…

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Full transcript

00:00

If you sit all day, you're going to want to listen to this one. What's up, my movers and shakers? Famous Ashley Grant here. Welcome to More Movement, Please, the podcast where I hope to inspire you to move your body more. So today I have another awesome voice note. This one comes to us from Jacob of Sawicki Fitness. Here's what he had to say. I'm Jacob Sawicki, founder of Sawicki Fitness and an NCSF and AFA certified trainer.

00:27

For someone who sits most of the workday, I would suggest a standing hip flexor stretch. You could do it beside a desk without getting on the floor. Stand with one foot forward and the other back. Hold a sturdy chair or wall if you want support. Bend your front knee slightly, keep your chest upright, and gently shift forward until you feel a comfortable stretch at the front of your back hip. Avoid arching your lower back to force the movement. Take a few easy breaths, step out of the stretch, and switch sides. It should feel gentle and not painful. keeps your hips in a bent position for most of the day. This stretch gives you a reason to stand up, change position, and move differently for a moment. I would pair it with getting up to walk when your schedule allows. One stretch does not replace regular movement, but it can be an easy place to start.

01:22

The best desk stretch is one you can do without changing clothes or rearranging your day. I love what Jacob had to say. Here's why. I sit a lot of the day. I work a desk job in the sense that I am constantly sitting and typing and editing and all those things. And getting up and moving sometimes is the hardest thing I do in the day. And the reason I say that is because when you get locked in on creating content or editing a blog post or... hell even recording this podcast sometimes you just get so focused on it that you look at the clock and you're like how was I sitting for the last six hours and I haven't moved so I like the fact that he said just do something simple that doesn't require you change clothes or whatever that you just get up and stretch just that simple move of getting your butt out of the chair could be all you need to actually add in some movement because I'll say yeah do the stretch but then also do something

02:28

else. What I want you to do is today, whenever you are working on whatever you're working on, take a 15 minute break and just walk around the block. If you can't walk around the block and you work a day job like I did many moons ago, walk around your building. That was one of the things that I used to do whenever I was working in corporate is I would take my lunch break and I'd walk around the building or I'd go up and down the stairs or I mean, there were so many different things that I would try to do to actually move during the day. And it's funny thinking back on that because I didn't realize just how often I was actually trying to implement working and working out into my day until I'm just sitting here thinking about this right now. But yeah, it was whenever I was about to get married and I was trying to fit my wedding dress. And I remember so distinctly that, you know, during my lunch

03:10

break, I would try to walk because I'm like, OK, if I could just lose a couple more pounds, I can fit into my dream dress. And I do remember that I actually had to have it taken in just a hair. And that was just such a fun moment to like, oh my goodness, I fit in my Cinderella dress. And looking back, I'm like, wow, I can't believe back then I thought I was fat. But anyway, that's neither here nor there. I'll have to put like a picture up and let you guys see what my wedding dress looked like if you're curious.

03:35

But yeah, just that's the big thing is that if you are in a position where you sit all day like I do, set a timer and get up. Do some sort of stretch, do some sort of movement. And I love the fact that it's such a simple idea of such a simple stretch that you can just use to get out of your chair and start moving. So if you would also like to be featured on the show, I would absolutely love to hear from you guys. Head over to famousashleygrant .com backslash fitness. I'm looking for experts to share their tips. I'm looking for listeners to share their fitness journey. I want to hear from y 'all.

04:07

And just tell me what it's like going through what you're going through. Because I don't know about you, but... It inspires me whenever I hear actual people talking about the actual things that they're doing to move the needle on their fitness goals. And I just get a kick out of it. And if you also want some accountability and you would like to have someone ask you every day whether or not you worked out, please join us over at famousashtagrant .com backslash group.

04:28

Onwards and upwards, my friends. Have you worked out today?