1. Straighten Up!

2. “Proximal Stability Promotes Distal Mobility”-ACE

3. Tight/shortened muscles from seated posture
Pectorals (Chest)
Anterior Deltoids (front of shoulder)
Rectus abdominis (Stomach)
Iliopsoas/Hip Flexors (Front of Hip)
Hamstrings (Back of Thigh)
Calves

4. Weak/lengthened muscles from seated posture
Rhomboids
Scapular stabilizers “SITS” muscles
Latissimus Dorsi
Glutes
Quadriceps
Anterior Tibialis

5. “The Draw-in Maneuver” and “Bracing”
To enhance spine stability, Practice the “Draw-in Maneuver” and progress to “bracing” the core.

6. Seated Backbend

7. Chest Stretch

8. Seated Shoulder Stretch

9. Shrug

10. Seated Hip flexor Stretch/Standing Hip flexor Stretch

11. Seated Piriformis Stretch

12. Hamstring/Calf Stretch

13. Knee Extension

14. Torso Twist

15. Duration and technique of stretches
Hold each stretch for seconds 3-4 times….
Promote relaxation and use deep breathing techniques to allow the muscles to relax and elongate.

16. What else can help? Stay Hydrated! Balanced, consistent workouts daily
Move at least every hour!!
Standing work station!
Stability ball vs Chair?

17. References

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