If you spend most of your day sitting—whether at a desk, in a car, or on the couch—your body is quietly protesting. Tight hips, rounded shoulders, and an achy back are all common side effects of our sedentary lifestyles. But there’s a simple fix that can help loosen you up in just one minute a day.
Jeff Cavaliere, C.S.C.S., a respected strength coach and founder of Athlean-X, swears by a daily move called the kneeling door splat stretch—a quick, full-body mobility exercise designed to counteract the negative effects of sitting.
According to the CDC, over 51 million U.S. adults reported chronic pain in 2021, and 6.9% experienced pain severe enough to interfere with daily life. While stretching isn’t a cure-all, skipping it entirely can shrink your range of motion over time, says Gary Liguori of the American College of Sports Medicine.
How to do it:
Step into a kneeling lunge in a doorway. Place your hands on either side of the frame at chest height. Lean your chest forward through the doorway, keeping your elbows bent and pointing down. This opens up your chest, rotates your shoulders externally, and stretches deep into the hips.
“You’re trying to pinch your shoulder blades together,” Cavaliere explains. “Now you’ve got more hip flexion, so you’re getting deeper into your hips.”
Hold the stretch for 30 seconds per side, and aim to do it daily. The stretch targets all areas that become tight from sitting, particularly the hip flexors, chest, and shoulders.
It’s simple, effective, and takes just one minute. Add it to your routine to feel more open, mobile, and pain-free—no fancy equipment required.
