Reverse the "Sitting Disease": 11 Essential Stretches You Can Do Right Now

7. Glute activation and figure-4 release

Glutes can become underused when we sit too much, which weakens hip stability and shifts workload to the lower back. Start with a simple activation: sit tall and press one foot into the floor while lifting the opposite knee slightly off the seat for five slow pulses, repeating ten times per side. Follow with a figure-4 stretch by crossing the ankle of the right leg over the left thigh near the knee while seated. Sit tall and hinge forward from the hips with a flat back until you sense a stretch in the right glute, holding for 20–30 seconds before switching sides. If needed, perform the figure-4 lying on your back, bringing the crossed ankle closer to the chest for a supported release. These moves help restore glute engagement and reduce compensatory tension in the lower back, improving standing posture and gait mechanics over time.

8. Lower-back gentle decompression

Prolonged sitting can compress the lumbar spine and make simple movements feel stiff. A gentle decompression can reset the lower back without force. From a hands-and-knees position, sit your hips back toward your heels and extend your arms forward until you feel a comfortable lengthening along the spine—this is child's pose. Breathe deeply for 30 to 60 seconds, allowing each exhale to soften into the stretch. If kneeling is hard, perform a seated forward fold with feet on the floor and hands on the thighs, hinging from the hips and maintaining a long spine. Avoid deep forward flexion if you have a herniated disc or sharp radiating pain; seek professional input in that case. Gentle decompression reduces tension, encourages circulation in spinal tissues, and supports ease when transitioning between sitting and standing.