5-Pose Yoga Fix Stretches to Combat Sitting An Excessive Amount Of


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Inhale; as you exhale, bring your right palm to the small of your back and twist to the right. Adjust the block so it’s directly under your left shoulder. You can deepen the twist by extending your right hand to the sky.

Hold for 5 breaths, exhale to fold forward and inhale to return to a standing position. Travel takes a toll on the body — even if it’s a vacation to recharge. Long flights, train rides and road trips mean sitting in small spaces for hours and leave our bodies tight and stiff. Practice this five-pose yoga session before and after your journey to lengthen and stretch the body. Hold each pose for 5–10 breaths to shake off the exhausting and bring on the exciting.

Rest your hands on your belly, lay them by your sides or form a goal-post shape with your palms facing upward to open up your chest. Focus on long, slow breaths, keeping your inhales and exhales even. Hold this pose for 5–10 minutes. Then press your feet into the wall, lift your hips slightly and roll to one side. Step your right foot forward in between the hands and spin your heel down at a 45-degree angle.

Align the right heel with the left heel, exhale and turn your torso to the right, keeping your. The move: From mountain pose, turn to face the long edge of your mat with your feet 3–4 feet apart. Turn your heels in and your toes out so your feet are at a 45-degree angle. On an exhale, bend your knees deeply and sink your hips until your thighs are parallel to.

Sitting all day shortens your muscles, making them work harder when you call them into action. This series of exercises helps combat the damage incurred by sitting too much. Yoga is a fantastic way to combat the negative effects of sitting at a desk all day and other things that contribute to bad posture.

Heart openers are the category of yoga poses that invert the hunched back and shoulders which is often a result from sitting too much. So, in addition to straightening your posture, these chest opening poses will. Start by placing your leg on a tabletop (you could also use your bed) with the knee bent at 90 degrees.

Place one hand on the table and one hand on your foot for support. Lean forward and hold for 60-90 seconds. Then lean left to the 10 o’clock position and hold for 60-90 seconds. Happy Baby Pose is accessible even for beginners, but still provides an excellent stretch for the hip joints, which can get stiff from too much sitting. Lie down on your back, draw the knees into your chest and grab your feet from the inside, pulling them.

White sitting in your chair, cross your RIGHT ankle over your left knee, as if making a figure “4.” Keep your back as straight as possible as you hinge at your hips to increase the stretch. You can even apply a little extra pressure on the right thigh to deepen the stretch, as well. Hold the stretch for about 60 seconds, and then switch sides.

List of related literature:

8.25), and the fullest expressions of many inverted poses (chapters 8 and 9), just to mention a few—in which generating tension in the hamstrings or releasing tension in the quadriceps femoris muscles to permit frank bending of the knees would alter the fundamental nature of the posture.

“Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners” by David Coulter
from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners
by David Coulter
Motilal Banarsidass, 2004

This latter skill is essential to countering the tendency of anteriorly tilting the pelvis, a common postural problem that often accompanies movements in which the legs move away from the center, such as in Hundred (exercise 5-4) and Teaser (exercise 5-9).

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

Engaging a skilled yoga instructor for a private session can be very helpful, especially if you have injuries or chronic pain and need some individualized variations on the poses.

“Anodea Judith's Chakra Yoga” by Anodea Judith
from Anodea Judith’s Chakra Yoga
by Anodea Judith
Llewellyn Worldwide, Limited, 2015

As you inhale, raise your arms from the front up and overhead; as you exhale, bend forward from the hips, raise your left leg back and up until your arms, torso, and left leg are all parallel to the floor and you’re balancing on your right leg in the warrior III posture.

“Yoga For Dummies” by Georg Feuerstein, Larry Payne
from Yoga For Dummies
by Georg Feuerstein, Larry Payne
Wiley, 2010

Don’t plan to hold poses for very long, as this class is more about the movement than it is about the stretches.

“Namaslay: Rock Your Yoga Practice, Tap Into Your Greatness, & Defy Your Limits” by Candace Moore
from Namaslay: Rock Your Yoga Practice, Tap Into Your Greatness, & Defy Your Limits
by Candace Moore
Victory Belt Publishing, 2017

Finally, although many schools of Yoga teach this sequence encouraging a deep standing backbend in postures 2 and 11, there is a potential for compression of the lumbar spinal discs, which can lead to pain.

“Ayurvedic Yoga Therapy” by Mukunda Stiles
from Ayurvedic Yoga Therapy
by Mukunda Stiles
Lotus Press, 2008

Stretching (several short sessions per day are better than one long episode) has been shown to maintain flexibility, balance, and proprioception [5, 8, 17].

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from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

A more difficult series of new poses were introduced every 3 weeks.16 As the poses progressed, the muscles and joints of the shoulders, erector spinae, abdominals, and cervical spine were closely monitored.16 The results revealed an increase in baseline height and postural awareness.

“Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult” by Terri M. Skirven, A. Lee Osterman, Jane Fedorczyk, Peter C. Amadio
from Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult
by Terri M. Skirven, A. Lee Osterman, et. al.
Elsevier Health Sciences, 2011

In this chapter your focus has been directed more specifically to movements that open your hip joints to greater flexibility and make it possible to relax the muscles of your legs, gain further strength in the abdominal muscles, and enter seated postures with greater ease and comfort.

“Self-Awakening Yoga: The Expansion of Consciousness Through the Body's Own Wisdom” by Don Stapleton
from Self-Awakening Yoga: The Expansion of Consciousness Through the Body’s Own Wisdom
by Don Stapleton
Inner Traditions/Bear, 2004

Be sure to warm up before doing deep stretches or challenging poses, especially if you do your yoga practice first thing in the morning.

“Ganja Yoga: A Practical Guide to Conscious Relaxation, Soothing Pain Relief and Enlightened Self-Discovery” by Dee Dussault
from Ganja Yoga: A Practical Guide to Conscious Relaxation, Soothing Pain Relief and Enlightened Self-Discovery
by Dee Dussault
Hay House, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Purchase a printable worksheet with the Hip Stretches in this video here: https://www.askdoctorjo.com/buy-hip-stretches-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Hi Dr Jo just want to say I love your videos keep up the excellent work��������
    I was wondering if you could advise me…I’m a long distance runner and I’ve found that when I run over Half a Marathon I feel stiffness and some pain in my groin area which results in me having to decrease my pace even though I’m not tired…once I finish running though in about 30 mins to 1 hour all the stiffness disappears…..is there a reason why this happens and how could I prevent it

  • Thank you! These are exactly what the doctor ordered!! Your instructions are clear and easy to follow! It is also great that the final three movements include stabilization, core activation, and balance! Perfect for a 70 year old person!

  • Wow!! Amazing!!Thank you for the the stretching regimen… My left glute and hamstring were screaming. Did it today and I had immediate relief. I run everyday and do sprints and drills. Will try to do this everyday. Thanks again. Frank.

  • Help, if you may! During the first stretch (this has long been an issue for me), I feel a tightness (some kind of light pain anyway) right at the hinge between my hip and thigh only on my right flexor. Do I need to be strengthening my flexor, or stretching it? I honestly can’t figure out what the root of this is.

  • Attempted again today with just 25’s. I did 7 reps each leg and my lower back is extremely tight almost instantly. Anything else to try?? My back is literally pumping.

  • I really enjoyed this practice. Some notes for myself about why I might not do it again anytime soon:
    weirdly, I don’t have enough wall space for the stretches at 7:10
    I got all turned around for the sequence at 16:59. Like maybe if I had 2 screens on either side of the room, I could see what is going on?
    the practice doesn’t end in savasana and I really appreciate being guided through that as well

  • Thank you Dr. Jo. I’m a driver and my hips have been killing me. I’ve watched tons of videos but yours has given me my best relief. Thank you

  • hello! i just found your videos and am so happy i did. i have RSD, fibromyalgia, piriformis syndrome, siatica, post concussion syndrome. is there any exercises i can do for RSD? fibro? ive had RSD and fibro for 20 years but got rearended one year ago and that gave me many more problems as if i needed that. RSD is too much to handle for anyone. it is about 85% of my body now but started with my left knee with the bursa sacks bursting from getting hit by bumper of car then went to RSD lucky me. my right hip is hurting sooooo much now aswell because of the accident a yr ago, i have bad migraines and headaches almost everyday, had whipllash and i dont think its gone away. the covid months have been horrible and made me worse and much more weak in the legs. what can i do to strengthen my muscles. thanks for the hip exercises and neck exercises, i am doing those but cannot put my head back, it is bad if i do that. thankyou for your time and i love your videos. have a great day.

  • Hi Dr. Jo my wife and I found you doing stretches so we subscribed, I am two years post stroke today. Yep doing better than most and very thankful for that. Thank you for your videos.

  • I had for 2 weeks pain around my hip and that sucks wen you do a sport like american football so i tried this now most of the pain is gone im going to try this a couple more times. I guess we just have a bad cooldown. Atleast i think.

  • Working from home I must be sitting more than normal, a lot more �� I’m an active person and my hips have been so sore. Thank you!

  • I tried lifting up my legs on the wall..my legs are not going straight but is in a bendy position.. it’s very difficult to get that straight with lots of pain how to correct this

  • I did this session in my hotel room, desperate to eliminate hip pain that has been disturbing my sleep for a couple months. I am encouraged! The typical ankle on the opposing knee sitting at my desk stretch wasn’t getting it. I will report back! Thank you!!!

  • Her energy helped me alot and i did it yayyyyyy hahah�� #phsychetruth is my fav channel on YouTube, i get all the vids i want about health❤️

  • You make me so relieved, I feel so much better. I’m training for my karate, which I gotta do highkicks; and this will definitely help.

  • My right shoulder was in pain all day
    My shoulder started to get really bad by night time I kept on trying to sleep but my shoulder was in so much pain I was thinking about going to the doctors but Bcz of corona pandemic going to the doctors isn’t an option for me so I kept on searching on the internet and I finally found this video so I listened and watched for 5 mins and did all 5 exercises and the pain on my right shoulder slowly started to go away I’m so feeling great I can finally sleep thanks @askDoctorJo

  • Dr. Jo I am clear to exercise. I had a right hip survery. Can you recommend a safe exercise because I dont think Im suppose to do the butterfly stretch. Thank you for the recommendations.

  • Hi, please can you help me. When I lift my right leg up to my chest, I hear a “clunk” sound come from around my hip area as opposed to a snap/pop sound. If I move my leg outwards and lift the leg again, I don’t hear the sound. There is no pain, but do you know what this might be? I also have patellar maltracking which is not resolving itself by strengthening the VMO and glutes and I think this may be linked. I also sit during the day more than most people. Thanks!

  • What stretches, etc. would you suggest for seniors enduring sciatic pain? Trying to perform beginner level core training—even when not lifting both legs simultaneously—activates the pain and has caused sciatic pain on the side not previously affected.

  • Hey Doctor.
    I have had ACL and meniscus repair surgery 4 months back.
    Doctors have now advised me to do foam roller exercises to release my IT band.
    Would you please suggest some stretches to release it.

    Thank you

  • I very rarely comment on any videos but I have to leave a note.
    The ball exercise instantly fixed a very painful IT band and back problem I’ve been struggling with for a week and which keeps returning. I did not see this coming! Thanks a lot!

  • Where do we get the lower back spasm? Do we have to use cold water or not if u have back spasm or back problem? Pls help me.. coz somebody said cold water is caused of back spasm..is that true? What do u have to do to solve my back and lower back spasm problem.. it really hurts

  • Could you send link for purch of ur plum foam cushion? I totally need that for knee lunges. My yoga matt not enuff support. Thanx.

  • I’m a 39 year old male and sometimes my right hip pops kinda around the groin area, what could this be? P.S. You are absolutely amazingly beautiful and sexy!! I know you probably get that all the time but I had to compliment you!! Thank you for any information you may be able to give me

  • I’ve been having chronic right big toe and foot arch pain that has seemingly migrated up into my right hip. Very arthritic-feeling. My hip was sooo tight and it doesn’t help that were quarantined in California and I’m losing my mind and not being very active. I just took about a 30 minute walk and came home and found this video. I did the entire routine, and boy those hip circles are REALLY tough! There’s no way I could do them without grabbing something, we are talking zero core stability. Thanks Jo for a great routine and a bright, no-nonsense presentation. Dios mio, I think I had better take a yoga class. I’m a 44 year old 70 year old!

  • Hi Jeremy. First, thank you for generously sharing your knowledge with us. I’d like to ask why do you suggest to hold stretches for 10 seconds, I was taught that the brain does not recognize your doing a stretch until after 15 seconds, but I might be wrong. Could you help, please. Thank you again. Your new subscriber ��❤️��

  • Wow have suffered from IT Band issues since late October (5 months) PT, Cortisone shots, etc…..nothing worked. Just came across this video yesterday and tried it. Just ran a 5k with ZERO pain when just days ago I couldn’t get out of the driveway without pain. Also used an IT band compression strap. Thank you Kristie you have me back at it!

  • Hi Doctor, Thanks for the video.. I had Tibia fracture and hip bone dislocation both on right leg. i was put on Ilizarov frame since 1 year and now that has been removed 15 days back. I am having Trendelenburg sign, cant walk normal as in advised not to put full weight on my leg. Please suggest exercise to heal it.. i am very scared

  • I’ve been struggling for ages trying to correct my posture and only quite recently found out I have tight hip flexors through a stranger on twitch who told me about it and helped me out. I’m so thankful to them because now I can start fixing it and your video is so helpful. I’m quite young (14) so even tho a few of these were quite easy for me to do I didn’t realise how much they would actually make me stretch and I feel great after doing them. Thank you so much, this is so helpful and I’m definitely going to do these before I do workouts and just every day.

  • Thanks so much for this video. I’ve done the exercises once a day for a week and seen a huge improvement in hip flexibility and balance

  • you are doing it wrong, you cannot release IT band, you just need to engage inside thigh muscle(medial ones) by muscle mind connection so as to create balance for overall thigh..

  • This video is really helpful for me in making my shoulder stronger. Thanks for sharing this video with all of us. Even i have an article on yoga poses for strong shoulder as well. Check it out here: https://www.fitnessattention.com/yoga-poses-for-open-strong-shoulders/

  • My rotators cuff pain was distracting me quite a bit today due to the weights I pulled but these exercises helped me to deal with them.Thanks a lot (ʘᴗʘ).

  • Loved this!! I have fibromyalgia, ra, and oa. You provide significant but gentle stretches that give me excellent pain relief!! Thanks!

  • I’m not one to comment, but I have suffered from bursitis in my hip for years affecting movement and sleep. I’ve stretched, had deep tissue massages for months, foam rolled, gotten an xray, ending finally getting a coritisone shot and after four months the pain returned. Now it’ll sound silly that I watched your video, got a tennis ball, did exactly as you instructed and then stretched to actually wake the next day with no pain. I mean no bursitis either. Thank you, thank you. Cannot believe it has taken so long to find the right answer to my problem.

  • Great job. Your timing and length of explaining each exercise was great for me who has add. I will incorporate this routine. Thanks

  • Are you supposed to stretch both legs? Currently, only my right leg is bothering me. I don’t have a tennis ball so I only used a rolling pin followed by the stretches.

  • Your stretches for neck and shoulders have very helpful. Im in physical therapy at present time. The PT crew likes that i have using your videos in addition to my other stretches. Thanks a million! ��

  • You are a blessing��
    I have suffered with shoulder pain due to rotator cuff strain for about 2 months and while I was doing some stretches and exercises I did not feel like I was doing all the right exercises and stretches. Your videos have helped me with this tremendously. Many thanks to you����

  • This is the first video of yours I’ve seen and it was exactly what I needed. I feel so much looser! Definitely going to subscribe so I can learn more!

  • Thank you so much for this video. Second day this week for me. Between the sitting and the weight lifting that I do, I have had a lot of tightness in my legs. After one day of this practice, I noticed a difference!

  • It was very helpful to me…for long time I couldn’t sleep well becoz of shoulders and back pain…bt today I’m relieved…thanks alot mam….IMMEDIATE RELIEF…thanks alot…

  • This was amazing! I’ve been having some really extreme shoulder pain for a week now and just one round of doing this made my shoulders feel so much better. I’ll definitely be doing this routine a couple times a day now. Thank you so much!

  • My IT’s have been very tight and very tender for months now. Quit running 9 months ago because of pains especially, on my right knee. Thank goodness I came across your channel and everything you’ve said just makes sense. Thank you!!

  • Been working 7 days a week for some months and experiencing constant pain on my shoulders. Did these stretches just now and the pain went away:)

  • I hurt my shoulder bad when I was playing basketball and this help me good, and I’m glad bc I need my shoulder for football season.

  • Amazing. Recovering from being sick and bed bound and my shoulders and upper back are so tense and painful. This definitely helped

  • I do toning exercises for my arms everyday and my shoulder pain got worse day by day. But ever since I started doing these stretches after every workout session, it gradually lessened. Thank you so much!

  • Just found this video, definitely going to start tomorrow (It’s very late at night right now for me)
    I’ve essentially been sitting my whole life, never really ran around and played as a child, never have done sports, was homeschooled so I didn’t even need to walk between classes. I don’t have any mobility issues, but spending essentially my whole life in a sitting position means my shoulders are incredibly weak and my hip flexibility is so minimal that my hip flexors and hamstrings can get hurt very easily just by pretty regular movements that go outside of my usual routine (even just bending over to pick something up can be a challenge, and yes I am positive that it’s just extremely bad posture and not a true medical problem, no worries). I know I don’t look great either although I’m less worried about that and more worried about developing genuine mobility issues when I’m older
    I’m going to start very slow and gentle to make sure I don’t hurt myself, but if anyone’s interested in my progress I can update every couple weeks or something!

  • Ive had some shoulder pain for a few days and i have had no idea what to do and this actually helped and worked i just had shoulder paina few seconds ago and now its gone i didnt really dollow everything i just did the stretches and its gone this is amazing

  • Thank you very much. I got immediately relief pain of hand. Need more tips on it.I am siting for long time on engineering diagram work. Please suggest personally…