Iliopsoas Stretch.
– Ethier/McGill – 2020 – Link to Article . – do these 2-3x per day to break up sitting (1) Warming up the Spine: 1:40 mark; Cat-Camel to reduce the friction of the Spine; knees apart; avoid pushing the end of each range; 7-8 cycles ONLY
(2) Stretch Psoas Hip Flexor: 3:20 mark; stand 1-leg forward; raise opposite arm overhead; reach to midline with shoulder back; hold 2 secs; repeat 6x per side
(3) Hip Airplanes: 6:00 mark; watch video; 3 sets x 3 reps each side
(4) Spine Hygiene: 7:40 mark; stand with arms overhead for 10 sec; reach higher and farther back for 10 sec; deeply breathe into upright posture