Sitting 8+ hours daily tightens hip flexors, rounds shoulders, and weakens glutes. This routine reverses the damage.
Hip Flexor Stretch
Kneeling lunge position. Push hips forward. Hold 60 seconds per side. Essential for sitters.
Thoracic Extension
Lie on foam roller at mid-back. Gently arch over roller. 10 slow reps.
Doorway Chest Stretch
Forearms on doorframe, lean forward. Hold 45 seconds. Opens chest muscles.
Conclusion
Do this routine daily and feel the difference in 2 weeks.
