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.

Weekly Routine Structure

Day 1 — Hip Flexors + Piriformis

• Blaster – 3 min each side
• Jackknife Blaster – 3 min each side
• Half Happy Baby – 3 min each side

Day 2 — Lumbar Extension + Twist

• Butterfly – 5 min
• Sphinx – 2 min
• Twister – 4 min each side
• Butterfly Twist – cool down / transition

Day 3 — Chest/Shoulders + Hamstrings Intro

• Hangman – 5 min
• Pretzel Arms - 5 mins each side
• Wide Dog – 5 min

Day 4 — Hamstring Intensive

• Rag Doll – 3 min
• Flamenco A – 2 min each side
• Flamenco B – 2 min each side
• Flamenco C – 2 min each side

Day 5 — Mixed Deep Hip Openers

• Blaster – 4 min each side
• Pigeon Pose – 4 min each side
• Happy Baby - 3 mins

Things you can do While Sitting

• Total Breathing
• Half Pigeon – 2–5 min each side
• Double Pigeon – 2–5 min each side
• Butterfly - 3 - 5 mins