Hip & Lower Back Relief

A seated piriformis and outer hip stretch performed at the desk, targeting the glutes and hip rotators to relieve the deep hip tightness caused by prolonged sitting.

A seated forward-reach stretch with legs spread wide, alternately reaching toward each foot to stretch the hamstrings, inner thighs, and lower back.

A standing quadriceps stretch using the desk for balance support, where one heel is pulled toward the glutes to stretch the front of the thigh.

A standing balance and hip-strengthening exercise using a chair for support, ideal for activating the glutes and outer hips after long periods of sitting.

A standing latissimus dorsi and upper back stretch using the desk for support, where the torso hinges forward and the arms extend to create a deep elongation of the back muscles.

A standing thoracic and shoulder stretch using the desk for support, where the torso hinges forward and the upper back rounds to decompress the spine and stretch the entire posterior chain.