Which stretches should one do every day to reverse efects of sitting at work?
I follow the starting strength weight training program. One thing I like about it is that it consists of few (4) but effective exercises. In general there seems to be some sort of consensus as to which weightlifting exercises are the most important. Several other programs use the same 4 exercises (squat, deadlift, bench press and overhead press).
In addition I want to do some stretching every day to revert the effects of sitting at work. Searching the web I find a huge variety of suggested stretches.
This is a bit of a problem.
Like in weightlifting I am looking for the minimum number of stretches with the maximum effect.
What I have found so far are the following:
The founder exercise:
combines stretching of hamstring with static strengthening of lower back.Yoga squat: www.mindbodygreen.com/0-24128/the-one-exercise-you-should-be-doing-every-day.html: stretches hip flexors and ankles that also will help with the squat in weigthlifting.
Shoulder opener: www.prevention.com/fitness/a20480347/6-best-body-stretches-if-you-sit-all-day/
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In my opinion, stretching is not enough and should be accompanied by strengthening of the muscles that get long and weak while staying in bad posture for long periods of time. Doing a ton of rowing, hip extension, abdominal, chin tuck exercises is a good starting point.
For only a minimal set of stretches, my choice would be:
Thoracic extension stretch using a bench or a foam roller.
Reverse plank bridge to butterfly stretch is good for correcting rounded shoulders and opening up the groin. Taken from this video.
Couch stretch on a wall to stretch shortened hip flexors.
Standing pike stretch to stretch shortened hamstrings.
Dead hangs for spinal decompression.
Edit: Adding "World's Greatest Stretch"
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