How to undo hours of sitting in 60 seconds:
Physical therapist
@drjohnrusin uses this tool with clients as a reset between long stretches at a desk or on a phone, and it requires no equipment.
Get into what he calls a Superman position:
1. Stand up, put the phone down, take one step away from the desk
2. Extend the upper back, open the chest, lift through the sternum
3. Arms out and back, rotated so the palms turn outward
4. Pull the shoulder blades down and back
5. Look up, letting the neck extend
6. Take a deep breath in
7. Squeeze the glutes hard (Rusin calls this the most important step)
Hold, release, and run it a couple of times. That's the whole thing.
Why it works is mostly what it's the opposite of. Sitting flexes the spine, rounds the shoulders, drops the head forward, and shuts the glutes off. Every piece of this position reverses one of those. Rusin's framing is that it resets both the mechanical system and the nervous system in under a minute. The practical result is the same: you stand differently afterward, and the next hour at the desk starts from a better place.
The best mobility tool is usually the one you'll actually do at 2pm on a Tuesday. This one takes a minute.