Sore, stiff, and stuck in a chair all day? Start here.

Most people I coach train well. They lift. They run. They try to stay consistent. They warm up. They eat relatively well. They care about improving.

And yet, they still feel stiff. They still carry niggles in their hips, back, shoulders or knees. Some have recurring pain that flares up every few months, especially when training gets heavier or more frequent. Others feel slow, like their body is always lagging behind.

If that sounds familiar, you’re not broken. You’re not doing anything wrong. You’re just stuck in the same position all day, and your body is adapting to it.

The problem for most people isn’t training. It’s what happens in the hours between sessions. And for a lot of you, that means sitting. At a desk. In the car. On the sofa. Then trying to go train like an athlete.

That contrast creates problems. And over time, it adds up.

Your body becomes what you do the most

If you sit for six to ten hours a day, five days a week, your body gets very good at sitting. That means your hip flexors tighten, your glutes switch off, your upper back rounds, your shoulders cave forward, your core stays passive and your wrists and forearms get stuck in one position.

Then when you try to lift, press, run or even just squat properly, your body resists. It hasn’t moved through that range all day. It hasn’t activated the muscles you now need. And your brain has been locked into a very different motor pattern.

That’s why your hips feel jammed. That’s why your back feels tight. That’s why overhead movements pinch. That’s why your knees collapse inward.

It’s not age. It’s not lack of strength. It’s not a bad warm-up. It’s the fact that you’ve been shaped by your chair.

Most people think stretching fixes this

Stretching has its place. But you can’t out-stretch eight hours of stillness. You need movement. You need to reintroduce the ranges and muscle patterns that sitting has taken away. And you need to do it regularly.

You do not need a full yoga session. You do not need an hour of mobility work. But you do need five to ten minutes of consistent movement every single day that helps reset your body.

Done properly, it will improve your training, reduce pain and help you feel more like an athlete again.

Try this five-move reset

This is a routine I give to my clients who work office jobs or spend most of their day seated. You can do it in the gym, at home or even in the middle of your workday. All you need is your bodyweight, a bit of space and a few minutes.

Half-Kneeling Hip Opener with Reach

Set up in a half-kneeling position. Gently tuck your pelvis and shift your weight forward until you feel a stretch in the front of the hip. Reach your arm up on the same side and breathe into the stretch. Hold for 30 seconds each side.

Lying Windshield Wipers

Lie flat on your back with your knees bent and feet wide. Drop both knees to one side, then the other. Keep your shoulders relaxed and control the movement. Great for internal hip rotation and spinal mobility. Do 10 slow reps each side.

Wall Slides with Rib Tuck

Stand with your back flat against a wall. Tuck your ribs down, keep your lower back flat, and raise your arms overhead like a shoulder press. Slide up and down slowly. Keep elbows and hands in contact with the wall. Do 10 reps.

Box Breathing in 90-90

Sit in a 90-90 position on the floor. Relax your upper body. Inhale for 4 seconds, hold for 4, exhale for 4, hold again for 4. Do this for three to five rounds. This helps calm your nervous system and reset your posture after long periods of stress or poor positioning.

Standing Calf Raise Hold with Reach

Lift up onto your toes and hold for 20 seconds while reaching overhead. This activates the lower legs, opens up the shoulders and restores some balance to a system that’s been seated and compressed. Do two or three rounds.

These are not fancy. They just work. Use them before your session or at the end of your workday.

Other ways to reduce the damage from sitting

Set a reminder to move every 45 minutes. Walk around the office. Stretch your arms overhead. Do five air squats. Change your position often.
Train with full ranges of motion. Prioritise control and good posture over heavy loads.
Build strength in split stance, single-leg and overhead positions. These are the ones most affected by desk posture.
Use a standing desk part of the day if you can.
Walk while taking phone calls.
Spend more time barefoot or in flat shoes when not training.

None of this is complicated. But it all matters.

The hour you spend in the gym is important. The other 23 hours shape how well that hour goes.

Your body doesn’t care how hard you train if you undo it by being inactive the rest of the day.
If you sit still for too long, your movement patterns degrade.
If your posture is poor all day, your brain starts to think that’s normal.
If your joints never move, they lose access to the ranges you need when you train.

The result is not just stiffness. It’s plateaus. It’s poor form. It’s low energy. It’s inconsistent progress. It’s frustration.

But it’s also fixable. If you start treating movement like a daily need rather than something you do a few times a week, your body will respond quickly.

You’ll feel better. You’ll train better. You’ll stop feeling like your body is fighting against you.

Want help building a plan that works around your lifestyle?

I coach everyday professionals, busy parents, part-time athletes and full-time desk workers.

You do not need to be perfect. You do not need to train every day. But you do need structure, good habits and a programme that fits your life.

If that sounds like what you need, reply to this email with RESET and I’ll send you some info on how to get started.

—

Blaine
Lead Coach and Founder
BCPerformance