5 routes for individuals who sit all day

By Sharon Delisle On Nov 5, 2020

If you're like most of us, you probably sit a lot during the day. But biomechanically, the human body is best when it is in motion. Long periods of sitting shorten the hamstrings and hip flexors, turn the pelvis back, smooth the normal curvature of the spine and compress the sciatic nerve.

These routes are designed to undo all these optimizations. Carry out every movement slowly and carefully, relieve tension in every muscle and breathe deeply and fully. You can do this program at the gym or at home.

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exercise	Corrected muscles	Representative	Time (per repetition)
Wall slide	Chest muscles, rotator cuff	3-5	5 seconds in each direction
Cat and cow	Abdominal muscles, erector spine, rhomboids	5-7	5 seconds per position
Warrior 1	Iliopsoas, quadriceps, abs, latissimus dorsi	2-3	20-30 seconds on each side
Sedentary rotation	Rhomboids, erector spine, trapezoid, rotator cuff	5-7	5 seconds per direction
Ham / veal combo	Upper thigh group, gastrocnemius, soleus	1-2	30-45 seconds on each side

Wall slide

To install: Stand with your head, shoulder blades, and bum against a wall and touch your heels a few inches from the baseboard. With your elbows bent at 90 degrees, raise your arms and press them against the wall at shoulder level.

Action: Slowly push your arms up against the wall, keeping contact with your elbows and the back of your hands. Go as far as you can without pain or losing wall contact, then slowly return to the start.

Cat and cow

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Cat and cow

To install: Start on your hands and knees with your knees under your hips and your hands under your shoulders.

Action: Inhale as you arch your back and let your stomach fall to the floor. Exhale and reverse the movement, dropping your head and rounding your back toward the ceiling. Repeat this slowly and evenly.

Warrior 1

To install: Step behind you with your left leg and twist your left foot perpendicular to your left, keeping your leg straight. Bend your right knee 90 degrees and keep it above your ankle. Raise your arms above your head, palms inward, and fingers toward the sky.

Action: Hold and breathe. With each breath, lower yourself a little deeper into the lunge, reach a little higher with your fingers and scoop your pelvis underneath. Repeat on both sides.

Sedentary rotation

To install: Sit on your mat with your legs outstretched. Bend your right knee and place your foot on the floor with your heel as close to the right sit bone as possible.

Action: Rotate your torso to the right and place your left elbow against the outside of your knee. Press your right fingertips on the floor just behind your pelvis to lift your torso up and forward slightly. Hold this pose and remember to breathe deeply.

Ham / veal combo

To install: Kneel on the floor and stretch your left leg right in front of you with your foot bent. Hold your toes with your left hand.

Action: Keeping a flat back, pivot forward at your hips and push your bum back while gently pulling the toes of your left foot toward your knee with your hand. Do both sides.