Movement · Desk Stretch
Seated Figure-Four
The Work · Move 5 of 14
Why this one
Sitting shortens and tightens the deep glute and hip muscles, which is a hidden source of low-back ache. This opens them without leaving your chair.
How to do it
Sit tall in your chair, both feet flat. Cross your right ankle over your left knee, foot flexed. Keep your back long and hinge gently forward from the hips until you feel the stretch in your right outer glute. Switch sides.
Keep in mind
Sit tall and hinge from the hips — don’t round the back.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →