Everyday movement · ≈ 4 min
Back after sitting
Change position with small pelvic and upper-back movements.
Adapt this routine for me ↗A comfortable place to start
A position change can be a useful break after sitting. This sequence uses small seated movements before an optional supported standing hip stretch.
Before you begin
Choose a stable chair and keep both feet supported. Stay within the range that feels easy today; a larger movement is not the goal.
Start after a little comfortable movement. Keep stretches gentle and stop if symptoms worsen. This routine is educational and does not replace individual care.
Your movements
- Seated pelvic rocking →
Rock the pelvis through a small range
5 slow repetitions - Seated thoracic rotation →
Turn the upper body gently
5 slow repetitions each side - Shoulder-blade squeezes →
Draw the shoulder blades gently together
5 slow repetitions - Standing hip-flexor stretch →
Lengthen the front of the back hip
20 seconds each side
After your routine
Follow with a short comfortable walk if you like. Persistent, worsening, or spreading pain needs individual advice rather than a stronger stretch.