Stretching Guide
Prolonged sitting tightens hip flexors, chest, and hamstrings while weakening glutes and core. This routine addresses these imbalances.
Neck & Shoulders (3–5 min)
Gently tilt ear toward shoulder. Breathe into the stretch.
Pull one arm across chest with opposite hand. Opens posterior shoulder.
Interlace fingers behind back, push hands down and chest up. Counters hunching.
Back & Spine (5 min)
On hands/knees, alternate arching and rounding back. Warms up the whole spine.
Sit tall, rotate torso to one side. Use chair back as leverage.
Kneel, fold forward, arms extended. Lengthens lower back and lats.
Hips & Legs (5 min)
One knee on floor, lean forward. Critical for desk workers. Tight hip flexors tilt pelvis.
Cross ankle over opposite knee, flex foot. Relieves sciatic nerve pressure.
Stand, extend one leg on chair. Hinge at hips (not waist). Keep back flat.
Recommended Schedule
| Frequency | Duration | Best Time |
|---|---|---|
| Daily (minimum) | 10 min | After work or before bed |
| Hourly desk break | 2–3 min | Neck + shoulders only |
| Full routine | 15–20 min | Morning or evening |