If you’ve shifted to a more remote world in recent years, there are a few differences you may have noticed. Perhaps you dress a little differently for work (from the waist down, anyway), you may have a new morning routine since you don’t have a commute to worry about, or maybe your happy hour meet-ups take place at your kitchen table via Zoom rather than a pub downtown.

Sound familiar? If so, there’s a good chance you’re also moving less in general. And less movement (coupled with more static sitting) can quickly lead to seriously tight, sore hips and glutes. In fact, research shows prolonged desk work can cause muscle fatigue and discomfort — especially in the hips, thighs, and glutes. According to other studies, sitting for long stretches of time reduces the activation of the glutes. Over time, this decreased activation actually weakens the glute muscles, causing the body to rely more heavily on other areas (like the hamstrings and hip adductors) upping the risk for chronic pain. Yikes! Anybody feel like going for a walk?

Fortunately, you don’t have to give up your desk job to regain your hip mobility. Incorporating a few helpful stretches throughout the day can make a big difference. And the best part is, you don’t even need fancy equipment to do them. In fact, there are several stretches you can do right at your desk.