Sitting all day? Undo it in 2 minutes.
The 4-move reset I give my clients who are stuck at a desk, in the car or on their phone all day. No equipment except a band and a foam roller. Do it 2–4 times a day, anywhere.
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The 4 Moves
- Standing extension + breathing: open up the chest, squeeze your glutes and take full breaths to reverse the hunch
- Upper back foam roll: get movement back into the stiff spot between your shoulder blades
- Band pull-aparts: wake up the upper back muscles that sitting switches off
- Hip flexor stretch: release the front of the hips that shorten up in a chair
Why it Works
Your body adapts to the positions you spend the most time in. Eight hours hunched at a desk means a stiff upper back, rounded shoulders and tight hips, and that's what you then take into the gym, onto the field or into your 40s and 50s. You can't always avoid sitting, but a 2-minute reset a few times a day stops it from setting in.
Accredited Exercise Physiologist · Strength & Conditioning Coach · 15+ years · 2 Master's in Exercise Physiology
