1. Seated Cat-Cow Stretch (1 min)
Sit tall on your chair.
Inhale, arch your back, and lift your chest.
Exhale, round your spine and tuck your chin.
- 🔁 Repeat for 60 seconds to loosen your spine.
2. Wall Angels (1–2 mins)
Stand against a wall, arms in “goalpost” position.
Slide your arms up and down slowly.
🎯 Strengthens upper back muscles and opens up the chest.
3. Glute Bridge (2–3 sets of 10 reps)
Lie on your back with knees bent.
Push your hips upward, squeeze your glutes.
🍑 Activates glutes weakened by long hours of sitting.
4. Hip Flexor Stretch (1 min per leg)
Kneel with one leg forward (like a lunge).
Push your hips gently forward.
🧘 Relieves tight hip flexors from sitting.
5. Doorway Chest Stretch (30s per side)
Place your arm on a doorframe and lean forward.
💨 Opens the chest and reverses that hunched posture.
6. Standing Back Extensions (30–60 seconds)
Stand up, place your hands on your lower back, and gently arch backward.
💥 A great midday “reset” if you’ve been sitting for hours.
⏰ Sample 10-Minute Daily Routine (At Home or Office)
| Time | Activity |
|---|---|
| 0:00–1:00 | Seated Cat-Cow |
| 1:00–2:00 | Wall Angels |
| 2:00–5:00 | Glute Bridges |
| 5:00–7:00 | Hip Flexor Stretch |
| 7:00–9:00 | Chest Stretch |
| 9:00–10:00 | Back Extensions |
