Simple Stretches to Undo the Damage of Sitting All Day

Stretch 8 - The Pigeon Pose

The Pigeon Pose is a deeply effective yoga stretch for unlocking tight hips and glutes, which become shortened and inactive from prolonged sitting. Start by bringing one knee forward, placing your shin parallel to the front of your mat, and extending the opposite leg straight behind you. Then, gently lower your upper body forward over your front leg. This pose releases the piriformis muscle and deeply stretches the hip flexors, alleviating tension that often contributes to lower back pain and sciatica. It’s a powerful way to restore mobility and counteract the "gluteal amnesia" that comes from being seated for long periods.

Stretch 9 - The Figure-Four Stretch

For those who prefer a more accessible or less intense hip stretch, the Figure-Four Stretch is a perfect alternative to the Pigeon Pose. It can be done seated in a chair or lying on your back. To perform it, cross one ankle over the opposite knee, forming a "figure-four" shape with your legs. Gently press down on the bent knee to deepen the stretch in your glutes and hips. This stretch is fantastic for releasing the piriformis and hip rotators, which can become tight and cause discomfort in the lower back and hips from hours of sitting.