Elite Trainer Says This 5-Move Stretching Routine Will 'Undo Sitting'

If there's something we can all agree on, it's that we probably all spend too much time sitting down. And for a fair few of us, that time seated is spent slumped. The good news is that Jeff Cavaliere of Athlean-X has a solution to our desk-based woes with 5 moves to improve our flexibility after a long day at work.

In the YouTube video, Cavaliere shares, 'If you sit for any prolonged period of time, whether that’s in the office, on an airplane, or in the car; then you need to do these 5 stretches to instantly undo sitting and feel amazing in the process.'

In the video he shares a stretching routine that we can complete all at once, or break up throughout the day. And, it takes less than 10 minutes, so no excuses not to schedule your desk breaks.

The Stretch Routine

'I like to call this stretch routine a simple 3x5. What that means is that you will be doing 3 repetitions for 5 seconds each,' recommends Cavaliere.

1/ Chair Twist

1. While seated, clasp both hands behind your head.

2. Rotate your upper body to one side and look up to the opposite elbow.

3. Hold for 5 seconds and return to the starting position before repeating two more times.

4. Once you finish all 3 repetitions, perform the same stretch on the other side.

2/ Seated Pretzel

1. Cross one leg over the other with your shin parallel to the floor.

2. Push one arm into the inside of your knee to push your crossed leg down.

3. Reach forward and towards the ground in front of you.

4. Hold here for 5 seconds and return to the starting position.

5. Repeat 2 more times before repeating on the other side.

3/ Wall Slide

1. Stand with your back against a wall, with your elbows bent at 90 degrees and the back of your hands and forearms against the wall.

2. Slide your hands up the wall for 5 seconds, reaching as high as you can without your elbows losing contact with the wall.

3. Reverse the movement downwards.

4. Repeat 2 more times.

4/ Wall-Assisted Single-Leg RDL

1. Plant your hands against a wall.

2. Bring one leg up with your knee bent and hold this position for 5 seconds.

3. Extend the same leg back behind you until it straightens and hold for 5 seconds.

4. Repeat 2 more times before changing sides.

5/ Hip Flexor Stretch

1. Get into a lunge position with the leg you are trying to stretch farther from the wall.

2. With one hand against the wall, reach with the opposite arm up in the air and reach towards the wall.

3. Hold for 5 seconds and repeat two more times before changing sides.

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