Sitting for long periods can leave the hips, hamstrings, hip flexors and upper back feeling stiff and restricted.
In a recent YouTube video, Dr. Alyssa Lu of Proformance Sports Therapy shares three simple movements designed to counter the effects of spending around 40 hours a week sitting. The routine focuses on restoring hip rotation, opening the front and back of the legs, and improving upper-back mobility.
The goal is simple: perform the routine daily for 30 days and gradually make these positions feel more natural.
1. Get Your Hips Moving Again
The first movement uses the 90/90 position to work on both internal and external hip rotation.
Rather than simply switching between positions passively, Dr. Lu encourages actively controlling the movement through the hips. After reaching the end range, a slight forward lean can help target the glutes and deeper hip muscles.
Those who find the transition difficult can place a pillow or cushion underneath themselves for additional support.
The movement is particularly useful for people who spend much of their day in a seated position and want to regain hip mobility.
2. Open the Front and Back
Next is an active lunge sequence targeting the hamstrings and hip flexors.
The movement alternates between shifting backward to lengthen the front-leg hamstring and moving forward while squeezing the glute of the back leg to activate and lengthen the hip flexor. Dr. Lu emphasizes maintaining control rather than simply forcing a deeper stretch.
“Keep the glute engaged so the stretch comes through the front of the hip instead of your lower back.”
If bringing the back knee off the floor is too difficult, the movement can be performed with the knee down while focusing on glute activation.
3. Restore the Rotation Sitting Takes Away
The final movement combines a groin rock with thoracic spine rotation.
Starting in a half-kneeling position with one leg extended to the side, the hips rock backward while the opposite arm reaches underneath the body. From there, the movement transitions into an upward rotation toward the ceiling.
The goal is to combine inner-thigh mobility with upper-back rotation. Dr. Lu recommends moving slowly and following the hand with the eyes rather than rushing through the range.
A Simple 30-Day Mobility Plan
Dr. Lu recommends performing all three movements once a day for the next 30 days. Start with 8 to 10 slow repetitions per side for each movement, focusing on controlled motion rather than forcing the range.
The routine is short enough to fit into a daily schedule and focuses on areas that can become restricted after prolonged sitting.
The Goal Is Consistency
The routine is designed to help people gradually regain movement that prolonged sitting can take away. Rather than adding another demanding workout, Dr. Alyssa Lu’s approach focuses on controlled mobility work that can be repeated consistently.
After one session, the hips and back may feel more open, but the bigger goal is to make these movements feel increasingly natural over time.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
