Fix Your Sitting Posture: 10-Minute Routine

The two Parts of the routine

In the initial routine focusing on the upper body, we begin with 'over and backs' to stretch the chest and shoulders. The cobra pose follows, providing an extensive stretch that reverses the typical sitting posture. The 'stand and reach' exercise helps correct asymmetries developed from slouching. Wall slides and chin nods come next, targeting the lower traps and neck flexors to combat hunched-over and forward head postures.

Moving to the second routine concentrating on the lower body, we start with quadruped thoracic extensions to enhance mid-back mobility affected by prolonged sitting. Stretching the hip flexors with the kneeling hip flexor stretch comes next, countering the anterior pelvic tilt. The pigeon stretch follows, lengthening hip flexors and promoting hip flexibility. Concluding the routine, glute bridges activate and strengthen the glutes, essential for combating the effects of prolonged sitting on the pelvis.

These routines offer a quick and accessible way to improve your posture, promoting overall well-being.

First Part - Upper Body

• Grasp the band with an overhand grip, extending it straight out.
• Create tension by pulling the band apart.
• Lift the band upward and move it behind your back.

• Lie on your stomach, ensuring your feet are approximately hip-width apart and toes pointing down.
• Place your hands directly beneath your shoulders.
• Engage your quads and draw your shoulder blades down and back.
• Gently lift your upper body forward and upward.
• Hold for a few deep breaths at the top.

• Begin by holding one hand at your hip.
• Extend the other hand upward and backward in a diagonal direction.
• Experiment with different angles to find the most effective stretch.
• Hold the final position for about to 5-10 seconds.

• Ensure your upper and lower back are flat against the wall.
• Slide your arms up and down along the wall.
• Simultaneously perform repetitions of chin nods.

Second part - Lower Body

• Begin by sitting your hips back towards your heels.
• Extend one hand out in front of you to the floor.
• With the other hand held behind your neck, bring your elbow down towards the floor.
• Rotate your elbow up towards the ceiling.
• Hold the top position briefly.

• Initiate a posterior pelvic tilt.
• Lean forward until you sense a profound stretch in the front hip of your back leg.
• Hold the end position for 10 deep breaths .

• Cross your front leg on top of an elevated platform.
• Extend your back leg.
• Gently bring your chest forward until you sense a stretch in the side of your front hip.
• Hold, but feel free to move around at different angles.

• Bend your knees and keep your feet flat on the floor.
• Initiate a posterior pelvic tilt.
• Use your glutes to lift your hips into the air.
• keep your back straight.
• Hold the top position, contracting your glutes for added strength.

Whats the best way to implement the routine ?

In a perfect world, you should perform one part of the routine alternately every hour during desk work. But as we all know is not that easy to do that.

So Jeremy Ethier advices you to perform the routine at least once a day. Ideally it should be two times a day.

Keep in mind, the crucial elements are consistency and frequency. How you position yourself while sitting contributes significantly to the issue.

Save the routine.

Routine 1 (Upper Body Focus)

Exercise 1: Over-And-Backs (~10-15 slow reps)

Exercise 2: Cobra Pose (~5-10 slow reps with pause at top)

Exercise 3: Stand And Reach (~5-10 reaches each side, pause at end position)

Exercise 4: Wall Slides With Chin Nod (2 sets of 10-15 reps)

Routine 2 (Lower Body Focus)

Exercise 1: Quadruped Thoracic Rotations (~10 reps each side with pause at top)

Exercise 2: Kneeling Hip Flexor Stretch (~30-45 second holds each side)

Exercise 3: Pigeon Stretch (~30-45 second holds each side)

Exercise 4: Glute Bridges (2 sets of 10-15 reps with pause at top position)

@Everything you see in this article was made by Jeremy Either, make sure you support him