Undo Sitting All Day: 5-Day Science of Stretching Plan

Purpose

Use this 5‑day rotation to systematically counteract the negative effects of prolonged sitting. Each day focuses on 3–4 long‑hold stretches targeting specific muscle groups and mobility restrictions. The routine ensures balanced coverage of hips, spine, hamstrings, shoulders, and chest.

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Weekly Routine Structure

Day 1 — Hip Flexors + Piriformis

Blaster	3 mins each side	Details	Video
Jackknife Blaster	3 mins each side	Details	Video
Half Happy Baby	3 mins each side	Details	Video

Day 2 — Lumbar Extension + Twist

Butterfly	5 mins.	Details	Video
Sphinx	2 mins.	Details	Video
Twister	4 mins. each side	Details	Video
Butterfly Twist	transition / cool down

Day 3 — Chest/Shoulders + Hamstrings Intro

Cliffhanger	5 mins.	Details	Video
Pretzel Arms	5 mins. each side	Details	Video
Wide Dog	5 mins.	Details	Video

Day 4 — Hamstring Intensive

Rag Doll	3 mins.	Details	Video
Flamenco A	2 mins. each side	Details	Video
Flamenco B	2 mins. each side	Details	Video
Flamenco C	2 mins. each side	Details	Video

Day 5 — Mixed Deep Hip Openers

Blaster	3 mins. each side	Detail	Video
Pigeon	4 mins. each side	Detail	Video
Happy Baby	3 mins.	Detail	Video

Things you can do While Sitting

Total Breathing	20 - 25 rounds
Half Pigeon	2 - 5 mins. each side	Details	Video
Double Pigeoh	2 - 5 mins. each side	Details	Video
Butterfly	5 mins.	Details	Video

Hamstring Stretch (Bent vs. Straight Knee)

Main Areas Stretched

• Straight knee:
  Stretches mainly the lower hamstrings and tendons behind the knee. Also loads the sciatic nerve, especially if tight.
• Bent knee:
  Focuses stretch on the muscle belly and upper hamstrings, reducing tension on the sciatic nerve.

Sensations and Benefits

• Straight knee stretch gives a deep pull behind the knee and lower hamstrings.
• Bent knee stretch is gentler, less nerve tension, more muscle belly focus.
• Both methods complement each other for balanced hamstring flexibility.

Pose Catalog

Note: These details were generated with assistance by Perplexity.ai.

Blaster

Main Areas Stretched

• Hip flexors (iliopsoas): Deep stretch on the hip flexors of the back leg.
• Quadriceps: Front thigh muscles, especially rectus femoris of the back leg.
• Gluteal muscles: Mild engagement for pelvic stability.
• Groin and inner thigh: Gentle opening depending on hip position.
• Support muscles: Calves and ankle may experience mild stretch.

Sensations and Benefits

• Provides an accessible deep lunge stretch ideal for hip flexor lengthening.
• Helps relieve hip tightness from prolonged sitting.
• Use of props like pillows under the back knee can reduce discomfort.
• Promotes hip openness, healthy posture, and better walking mechanics.

Butterfly

Main Areas Stretched

• Inner thighs (adductors): The knees opening wide targets the entire adductor muscle group in the groin.
• Pectineus: A smaller adductor muscle in the upper inner thigh, also stretched.
• Hip flexors: Mild stretch when torso leans forward.
• Pelvic floor: Opening and lengthening occurs with the outward knee motion.
• Groin and inner thigh: Feels relaxed and elongated.

Sensations and Benefits

• Relieves tightness caused by prolonged sitting or athletic activity.
• Helps balance muscular activity around hips.
• Improves pelvic mobility and reduces groin stiffness.

Cliffhanger

Main Areas Stretched

• Pectoralis major and minor: Deep chest opening.
• Teres major: Shoulder stabilizer lengthened.
• Latissimus dorsi: Large back muscle stretched along side and upper back.
• Subscapularis: Rotator cuff muscle involved in internal shoulder rotation.

Sensations and Benefits

• Intense shoulder opener, improving thoracic spine mobility.
• Feels like the shoulders and chest are being “pulled apart.”
• Relieves tension from slumped posture and desk work.
• Can be done on knees or in child’s pose for variation or easier versions.
• Recommended hold time: 2–5 minutes with relaxed breathing.

Double Pigeon

Main Areas Stretched

• Gluteus maximus and medius: Both hips are rotated externally and stretched evenly.
• Piriformis: Deep hip external rotator, intensely engaged.
• Adductors: Inner thigh muscles are lengthened across both hips.
• Lower back: Gently decompresses and releases tension.
• Hip flexors: Slight activation, primarily in preparation for movement.

Sensations and Benefits

• Deeply opens hips, especially beneficial for chronic tightness.
• Promotes bilateral mobility and balance.
• Used often as a preparatory stretch for more advanced poses.
• Enhances hip joint health and overall lower body flexibility.

Half Happy Baby

Main Areas Stretched

• Hip flexors: Focused stretch on one hip at a time.
• Piriformis: Targeted through external rotation and hip flexion.
• Gluteus muscles: Activation and gentle release on the bent leg side.
• Hamstrings: Mild stretch depending on shin positioning.
• Pelvic floor: Opens slightly with hip abduction.
• Lower back: Gentle decompression on the side being stretched.

Sensations and Benefits

• Great preparatory or recovery pose for deeper hip stretches.
• Dynamically targets the piriformis muscle and hip complex.
• Can alleviate piriformis syndrome or sciatic nerve tension.
• Allows unilateral focus on hips for asymmetry correction.

Half Pigeon

Main Areas Stretched

• Gluteus maximus/medius (front leg)
• Piriformis (front leg)
• Hip flexors (psoas, iliacus, back leg)
• Rectus femoris (back leg)
• Lower back (mild stretch)
• Groin and adductors (front leg)

Sensations and Benefits

• Balances hip flexibility and strength.
• Helps with nerve-related hip tightness.
• Supports muscle balance and recovery.

Happy Baby

Main Areas Stretched

• Inner thighs (adductors) from knees opening wide
• Groin (hip external rotation tension release)
• Hamstrings (feet flexion creates stretch)
• Hip abductors and flexors (combined movements)
• Lower back and sacroiliac joints (decompression)
• Pelvic floor (opens and stretches)

Sensations and Benefits

• Relaxing for the lower back.
• Improves hip and thigh mobility.
• Counteracts compression from sitting or exercise.

Flamenco A

Description:
Supine, one leg extended on the floor, the other lifted straight and pulled gently toward the body.

Primary Muscles Stretched:

• Hamstrings (Biceps femoris, Semitendinosus, Semimembranosus)
• Calves (Gastrocnemius, Soleus, with dorsiflexion)
• Adductors (Gracilis, Adductor magnus)
• Hip Flexors (Iliopsoas, Rectus femoris — of the extended floor leg)
• Gluteus Maximus
• Piriformis and External Rotators
• Lower Back (Erector spinae, Quadratus lumborum—decompression)

Flamenco B

Description:
Supine, raised leg is abducted (opened outward to the side), knee straight.

Primary Muscles Stretched:

• Hamstrings (same as above)
• Adductors (Gracilis, Adductor longus, Adductor brevis, Adductor magnus, Pectineus)
• Hip Abductors (Gluteus medius, Gluteus minimus, Tensor fascia lata—stabilizing)
• Calves (as above)
• Obturator Internus and Sartorius (depending on rotation/abduction)
• Lower Back/Obliques (mild stabilizing or stretching)

Flamenco C

Description:
Supine, one leg straight, the other allowed to fall across to the opposite side, twisting at the waist.

Primary Muscles Stretched:

• Erector Spinae (thoracic and lumbar)
• Obliques (External and Internal)
• Quadratus Lumborum
• Gluteus Maximus, Medius, and Minimus (especially crossing leg)
• Piriformis and Deep Hip Rotators
• Iliotibial Band (ITB)
• Hamstrings (emphasis on lateral biceps femoris)
• Tensor Fascia Lata
• Pectoralis Major and Minor (with arms open or cactus position)
• Calves (maintained in extended leg)

Jackknife Blaster

Main Areas Stretched

• Hip flexors: Intense stretch on the back leg’s hip flexor group (iliopsoas, rectus femoris).
• Front leg extensors: Front leg experiences activation/stretching of glutes and deep hip external rotators.
• Adductors: Inner thigh muscles on the front leg may feel lengthening.
• Piriformis: Gets a dynamic stretch through hip rotation.
• Ankle and foot: Shin placement against the wall adds ankle dorsiflexion stretch.

Sensations and Benefits

• One of the most intense hip openers and lengtheners in The Science of Stretching.
• Improves hip joint range and reduces stiffness in front and back leg muscles.
• Supports strong, balanced hips by addressing muscles on both sides dynamically.
• Requires padding under the knee for comfort and safe alignment.

Pigeon

Main Areas Stretched

• Gluteus maximus and medius (front leg, outer hip/glute)
• Piriformis (front leg, hip external rotator)
• Hip flexors (psoas, iliacus, back leg)
• Rectus femoris (back leg quadriceps)
• Groin and adductors (mild opening)
• Lower back (relaxation with torso fold)

Sensations and Benefits

• Deep hip opener, relieves tightness.
• Helps with sciatic pain if muscle-related.
• Useful after sitting, running, cycling.

Pretzel Arms

Main Areas Stretched

• Posterior deltoid (rear shoulder)
• Rhomboids and middle trapezius (between shoulder blades)
• Rotator cuff muscles (shoulder stabilizers)
• Pectoralis major and minor (chest muscles)
• Latissimus dorsi (side/back shoulder)

Sensations and Benefits

• Feeling of upper back and shoulders being “pulled apart.”
• Relieves tension from rounded shoulders and desk work.
• Improves shoulder girdle range of motion.

Rag Doll

Description:
Standing forward fold with arms relaxed and spine lengthening down.

Primary Muscles Stretched:

• Hamstrings (Biceps femoris, Semitendinosus, Semimembranosus)
• Calves (Gastrocnemius, Soleus)
• Spinal Erectors (Erector spinae group)
• Gluteus Maximus
• Upper Back (Rhomboids, Trapezius)
• Neck Muscles (Upper trapezius, Levator scapulae)
• Adductors (Gracilis, Adductor magnus)
• Hips (through flexion and passive abduction)

Sphinx

Main Areas Stretched and Strengthened

• Spine: Gentle lumbar extension stretches and strengthens spinal muscles.
• Abdominal muscles: Mild stretch on the belly and deeper frontal core.
• Chest and shoulders: Opens the chest and stretches shoulder area.
• Glutes: Engaged to stabilize pelvis.
• Sacrum/lower back: The posture broadens and lengthens low back and sacrum area for spinal support.

Sensations and Benefits

• Strengthens lower back muscles and improves spinal mobility.
• Opens chest and lungs for enhanced breathing capacity.
• Supports digestion and calms the nervous system.
• Suitable for beginners or people with mild back discomfort.
• Helps reduce slouching and shoulder slump.

Twister

Main Areas Stretched

• Thoracic spine: Encourages rotational mobility in the upper and middle back.
• Shoulders and chest: Opens the front shoulders and chest during the twist.
• Obliques and abdominal muscles: Active engagement and stretch on the sides of the torso.
• Hips (depending on leg position): May feel a mild opening on the hips if legs are crossed/seated.
• Lower back (lumbar spine): Gentle twisting stretch promoting flexibility and nerve glide.

Sensations and Benefits

• Increases thoracic spinal rotation and reduces stiffness.
• Good for relieving tension from desk work or prolonged sitting.
• Promotes better posture and spinal alignment.
• Supports digestive function by massaging abdominal organs.

Wide Dog

Main Areas Stretched

• Hamstrings: Both legs engaged deeply with a wide stance.
• Adductors: Inner thighs stretched due to wide foot placement.
• Calves: Back of the legs lengthened with heels pressing down.
• Lower back: Lengthening through spine extension and shoulder opening.
• Shoulders: Arms stretched and engaged in weight bearing.

Sensations and Benefits

• Opens legs wide to increase hip and hamstring mobility.
• Releases tightness in calves and feet.
• Strengthens shoulder girdle through support and engagement.
• Enhances full posterior chain flexibility and spinal elongation.
• Suitable as an energizing stretch and preparation for deeper hip openers.