If you spend 6+ hours sitting each day, you’re shaving years off your life.
Studies link it to back pain, weight gain, heart issues, and even early mortality.
Here are 8 quick moves to reverse the damage in less than 10 minutes daily:
1. QL Straddle Stretch
The quadratus lumborum (QL) supports your spine and pelvis.
Too much sitting leaves it weak and stiff, leading straight to back pain.
This stretch eases tightness, restores range, and reduces desk-job strain.
2. Deep Goblet Squat
Hours in a chair shorten hip flexors and stiffen ankles.
The squat reopens both.
It’s a primal movement pattern — babies master it naturally, adults lose it from sitting.
Regain it, and your hips, knees, and back all thrive.
3. World’s Greatest Stretch
This flow boosts hip mobility and extends the shoulders.
It sharpens posture, relieves stiffness, and primes your body to move well.
4. Forward Fold
Long sitting sessions lock up your backside — hamstrings, glutes, and spine.
The fold lengthens them, relieves back tension, and reduces injury risk once you’re active.
5. Dead Hang
Desk work rounds your shoulders and squeezes your spine.
Hanging reverses this.
It lifts the chest, lengthens the lats, builds grip, and decompresses the spine.
One of the best posture resets.
6. Cat-Cow
A chair traps your spine in one rigid shape.
Cat-cow restores flexion and extension.
This flow nourishes the joints, melts stiffness, and pumps blood into tight spots.
7. 90/90 Hip Stretch
Healthy hips demand both inward and outward rotation.
Sitting cuts them off.
The 90/90 drill brings back mobility, wakes weak muscles, and eases stress on your low back.
8. Walk
Walking is our natural movement.
It balances blood sugar, helps digestion, burns fat, and protects joints.
Target 10,000+ steps daily. Post-meal walks or pacing on calls make it simple.
TLDR
8 moves to undo sitting damage:
• QL Straddle Stretch
• Deep Goblet Squat
• World’s Greatest Stretch
• Forward Fold
• Dead Hang
• Cat-Cow
• 90/90 Hip Stretch
• Walk
Save this list and practice them every day.
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