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zakruti.com » Sport, fitness, workout » Jeff Cavalier
5 Stretches That Instantly UNDO Sitting (FEEL AMAZING)

5 Stretches That Instantly UNDO Sitting (FEEL AMAZING)

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Rating: 4.0; Vote: 1
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 this video, I am going to show you a quick stretching routine that you can do all at the same time, or break it up throughout the day, in order to combat the effects of sitting for extended periods of time. When you sit for a long time throughout the day, you will notice a few things start to get tight or underachieve. This includes the glutes, hamstrings, hip flexors, lower back, and thoracic spine amongst other areas of the body. In order to feel amazing, you are going to have to activate certain areas and stretch others. The 5 moves I am going to show you in this video will target these areas and unlock any tightness and activate dormant muscles and joints. 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. The first stretch up in this stretching routine is a simple chair twist. Put your hands behind your head rotate your upper body to one side and reach for the ceiling with the opposite elbow and your chest. This will not only promote thoracic rotation, but will stretch out your lats and the muscles that run down your ribcage. These muscles are likely tight due to the common way we sit and have our arms in front of us. So, following that 3x5 mentality, you will hold this rotated position for 5 seconds and return to the starting position before repeating two more times. Once you finish all 3 repetitions, perform the same stretch but rotating to the other side. Next up is the seated pretzel. Our sitting position will also cause tightness in the hips and the low back. In order to stretch these areas out, simply cross one leg over the other, post one arm into the inside of your knee to push your crossed leg down further and reach forward and towards the ground in front of you. Hold this stretch for 5 seconds and return to the starting position. Repeat 2 more times on this leg before doing the same thing with the other leg in order to stretch out both sides. The third move up in this stretching routine to undo sitting is the wall slide. Simply stand up with your back against a wall, with your elbows bent at 90 degrees and the back of your hands and forearms against he wall. Simply slide your hands up the wall for 5 seconds, reaching as high as you can before returning to the start position. Again, do this 3 times. This will promote external rotation of the shoulders which will undo the internal rotation caused by our sitting position, likely due to having our arms in front of us typing on a keyboard. The next stretch you will want to do will promote glute activation and stretch the hamstrings at the same time. Our bent knee position while sitting will cause tightness in the hamstrings, especially close to the knee joint. Sitting will also cause the glutes to be inactive, which isn’t good, because that can lead to low back pain and weakness. Simply place your palms on the wall in front of you, with your legs extended back behind you. Bring one leg up towards the wall with your knee bent and hold this position for 5 seconds. Then, extend the same leg back behind you in the air and hold for 5 seconds. This motion will not only activate the glutes, but stretch the hamstrings as well. Do this for 3 repetitions and then repeat on the opposite side. The last stretch in this stretching routine to combat the side effects of sitting will help to stretch the hip flexors. This area gets very tight when sitting due them being in a shortened position all day long. Simply get into a lunge position with the leg you are trying to stretch opposite the wall. Then, with one hand against the wall for balance, reach with the opposite arm up in the air and towards the wall. This will get a deeper stretch on those tight hip flexors. Perform this stretch for 5 seconds on each repetition 3 times on each leg. I promise that if you follow this stretch routine, you will not only start to undo the effects of sitting all day, but you will be feeling amazing and loose afterwards. Undo Sitting Here - Subscribe to this channel here -
Date: 2025-02-09

Comments and reviews: 20


Leading longevity experts agree sitting is the new smoking! This is especially true if you spend more than 5 hours per day on your butt. Well don't despair, instead do these when you get up out of that chair. You guys have found my stretching videos helpful so I am putting this one together for those that have asked me to make one that would be able to be done to loosen up after long hours in a seat whether working, flying or commuting. Be sure ti thumb it up if you find it helpful and share it with someone else you think could benefit (that spends too much time off their feet. Thanks as always for watching!
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Leading longevity experts agree sitting is the new smoking! This is especially true if you spend more than 5 hours per day on your butt. Well don't despair, instead do these when you get up out of that chair. You guys have found my stretching videos helpful so I am putting this one together for those that have asked me to make one that would be able to be done to loosen up after long hours in a seat whether working, flying or commuting. Be sure ti thumb it up if you find it helpful and share it with someone else you think could benefit (that spends too much time off their feet. Thanks as always for watching!
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Good thing I never learned how to sit still. 41, sitting at least half the time at work and quite a bit at home, and I'm not sure if I can remember feeling stiff after sitting for a while (unless it involved heavy workouts or long running a while before that. But I also realised I've been doing the first two stretches kinda automatically since school and never really thought about it. Slight changes in posture, moving your legs about, turning, tilting your back, moving your shoulders seem quite helpful so far.
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Jeff, no way! I will be 62-years-old in 19-days. I have been following your programs for the past 3-years.
My gains, sustained by nutrition, are such that I have held my increased weight in muscle by 20-lbs.
However, with this new episode you have completely opened up a new chapter for us older folks who understand the body/mind connection to longevity.
I hope to still be following you when I am 82-years old and you are 69-years old. Well done, my friend.
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. you feel thirty years older than you are. Exactly! Every time I get up from my chair I feel like a 55-year-old man. It's so hard to accept it. but I succeeding somehow, mostly thanks to fact that I was born 1970. : ) Seriously, there is a big diference between all day functionality when You workout regulary and when You don't.
Thank You Jeff
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Hey jefff. 4: 02 can’t this excersize be done by lying down so gravity can help open your chest as well
Ps thank you for making this video. my corporate wfh has done some damage from all the sitting and I’m feeling it in my body now and have been wanting to reverse these effects b4 it’s too late. I will be trying these recommendations
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I also found that for tight hip flexors putting my elbows between my knees and squeezing them with my legs while trying to resist the squeeze with my arms causes a quick relief. Also if you do a few reps per day it will strengthen some inactive muscles and reduce pain in my lower back and hips.
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EVERY video you do is USEFUL to someone, so just keep doing 'em. I feel that you are one of the most genuine and trusted health gurus on the Internet Thank you for your time and expertise and the brilliant way you present these videos and I'm pretty sure most people feel the same
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That’s great content! What about a new series or addition to your videos about which stretches to do after which type of workout (back, chest, leg etc) I know that I should be stretching after each workout, but struggle to find the right stretches to apply. Keep up the great work!
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Jeff! You are the best specialist! You helped me to fix many problems with my health, I became healthy and happy with your big job. Doctors, hospitals, therapists etc. Nobody helps with my rehabilitation.
My best wishes to you and your family
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Can you do a video on a workout that is adjusted around the menstrual cycle since the hormonal levels and energy levels keeps changing throughout the month for females Also, I love how there's always a detailed description with your videos.
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I am suffering from cervical and tail bone pain from for almost 2 years now because of long time sitting at one place either using phone to scroll or play games and also studying for 5-6 hrs. Jeff can u plz make a video for it.
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I have started doing this twice a day the last two days. It has done amazing things not just for my body but also for my mind! I will be sharing this link with a much, much broader community in my work Network!
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I recently realized that sitting is resting - and asked myself if I need to spend 8 hours a day RESTING
Luckily, I have a standing desk at work and now only sit when I'm actually tired (i. e, need rest.
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Been following this guy for years and have ABSOLUTELY LOVED his videos. Even inspired me to start studying to become a qualified Gym Instructor, PT and hopefully a Sports Nutritionist. Thanks Jeff!
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Absolutely brilliant. I stretch every day specifically because I'm sat all day. Just follow along at 10pm and feel amazing. Do you reccomend this several times throughout an 8 hour work day
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For the wall slides, what's the progression if you're so tight that you can't contact the wall at the bottom of the stretch Is there an alternative, or kind of just do what you can
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Was looking for this. Feel so stiff at 40 feel 80 by sitting 8 hrs front of a computer. I feel weak or get cramps when I get up from a position or move my hands. Any reason for this
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Everything Jeff says is great. His philosophy is A. But never watch him for form cues because he truly has no idea how to properly execute most of the exercises he advocates
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Two words, Yard work! It's like HIIT on steroids for me. But at the end of the day I get lower back pain from all the up and down movement, damn you just can't win can you!
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