Movement Breaks Are Important

Take a 30 second to 1 minute break from work every 30 minutes.

  • Anterior/Posterior Pelbic Tilt

    10× each hour

    Creates motion in the lumbar spine, enhancing circulation and lubricating the spinal joints which become stiff and stagnant with static sitting.

  • Knee-to-chest

    5× per side each hour

    Creates motion in the hips and lumbar spine, enhancing circulation and lubricating the hips and lumbar spinal joints. Also stretches the gluteus maximus.

  • Figure-4 stretch

    2× 10 seconds each hour

    Stretches the lateral hip rotators which become stiff with static sitting and can create lower back problems if not stretched regularly.

  • Reaching hamstring stretch

    2× 10 seconds each hour

    Stretches the hamstring muscles which become chronically short with static sitting. Shortened hamstrings are a major culprit of lower back pain.

  • Alternating knee extension

    5× each side per hour

    Activates the muscles of the thigh and simultaneously stretches the hamstrings actively. Enhances circulation.

  • 2× 10 seconds each hour

    5× each side per hour

    Stretches the lumbar spine and decompresses the lumbar spinal facet joints. Enhances circulation through the thorax and lower back.

  • Thoracic extension

    2× 10 seconds each hour

    Stretches the ribcage and repositions the body in an upright posture. Static sitting can create a chronically slumped forward posture if we do not stretch backwards like this often.

  • Heel raises

    10× each hour

    Enhances circulation in the lower extremities where static sitting can cause stagnation. Maintaining circulation in the lower extremities is important for deep vein thrombosis (blood clot) prevention.

  • Wide-leg pelvic tilts

    10× every hour

    Creates motion in the lumbar spine, enhancing circulation and lubricating the spinal joints which become stiff and stagnant with static sitting.

  • Feet wide, knees together

    10 pelvic tilts every hour

    Squeezing the knees together gently while keeping the feet wide naturally decompresses the sacroiliac joints which become compressed with static sitting.

  • Torso twist

    2× 5 second hold each side every hour

    The mid back is anatomically built for rotation, and the only way to maintain adequate rotational flexibility is by doing it. This also enhances circulation and improves breathing as it stretches the ribcage.

  • Neck stretch with chair handles up

    1× 10 seconds each side every hour

    Stretches the neck muscles which become chronically short and tight from static sitting. Also enhances circulation to the brain and improves breathing.