Sitting disease describes the health consequences of prolonged sitting: shortened hip flexors, weakened posterior chain, spinal compression, and metabolic effects. Modern work creates unprecedented sitting time. Counteracting this requires intentional movement throughout the day. Sitting is the new smoking. Movement is the antidote. Get your personalized routine: Start your 14-day free trial Hip Flexor Release Primary sitting casualty. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. Spine Decompression Counter seated spinal loading. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. Posterior Chain Activation Reactivate sitting-weakened muscles. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. JME 105 Sitting in your chair, create and arch with your spine both by pushing your chest forward and then pushing your chest backward. Upper Body Opening Counter desk posture. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 52 Hug one arm across your body for a gentle stretch. Circulation Recovery Restore blood flow from sitting. JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. JME 270 *Wall Required: Resting your hands on a wall, extend one leg back. Lean forward into the wall to feel a gentle stretch in your calf. Sitting Disease Protocol Stand every 30-60 minutes. Movement breaks are non-negotiable. Stretching at desk helps. Standing desk options. Overall sitting reduction essential. Sitting Recovery Programming simplmobility provides desk worker routines. 2-3 minute sessions combat sitting disease throughout the day. Start Your Free Trial