6-Minute Desk Worker Routine
Mid-day reset for the piriformis. Designed for people whose deep glute pain comes from sitting eight hours, not from sport. Four stretches you can do in the office, three of them without a mat.
Best for: Mid-day office break, especially if you can feel one buttock locking up. Wear regular clothes, no floor required.
What you'll do
- 01
- 02
- 03
- 04
How the timer works
Hit start and the timer reads out each step. Three-second get-ready, the work phase (held stretches at the named hold time, strengthening reps at ~3 seconds each), five-second rest, then onto the next move. Pause, skip, or restart at any time. The voice can be muted from the top right.
If anything starts shooting down a leg below the knee, stop. That is sciatic nerve irritation, not the stretch helping. Switch to the quick relief routine and see a physiotherapist if it persists past 48 hours.