Workers Who Sit All Day Program
A clear, step-by-step approach to help you move better and feel stronger.
THE REHAB MECHANICS SPECIALISED PROGRAM
Workers Who Sit All Day
8-WEEK
Program Overview ? What does this program include?
This 8 week program is designed to counter the stiffness and progressive weakness that can build up from long hours of sitting. With three sessions each week, you will work to improve hip and ankle mobility, trigger point and release muscles, activate key muscles that support posture and movement, and progressively build strength through the legs and feet. The goal is to help you feel more mobile through the hips and stronger through the glutes and legs, to allow you to more comfortable when standing, walking, and moving day to day.
Targeting ? What is this program working on?
- Strengthening
- Mobilisation
- Stretching
Details ? How much time is required and what will I need?
Total Run Time: 8-Week
Equipment: Strength bands, mini cork roller, box or step, and a chair or wall for support
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THE PATH TO MOVING BETTER AFTER SITTING ALL DAY SUPPORT
Counter stiffness and rebuild strength—improve mobility, activate key muscles, and move with greater comfort and confidence.
WEEK 1
Hip Mobility
WEEK 2
Butterfly
WEEK 3
90:90 Squat
WEEK 4
Wall Sit
WEEK 5
Tiptoe Walk
WEEK 6
Crab Walk with band
WEEK 7
Lunges
WEEK 8
Barefoot Squats
TARGETED TO Workers Who Sit All Day
What happens to your lower body when you sit for hours
When you sit for hours, your lower body becomes much less active. Research shows that prolonged, uninterrupted sitting can reduce blood flow in the legs and affect how well blood vessels respond, while quiet sitting may also contribute to fluid pooling in the lower legs for some people. Because the calf muscles help support circulation when they contract, long periods without movement can leave the feet, ankles and legs feeling stiff, heavy or slow to “wake up” when you finally stand. This is why small movement breaks, ankle mobility and gentle foot and calf activation can be useful for people who spend most of the day at a desk.
foot health made easy
fully guided, start to finish
Our programs are built to take the guesswork out of foot health. Every step is clearly guided, so you always know exactly what to do and when to do it. No complicated routines, no overwhelm, just simple, structured progress you can follow at your own pace. Everything is designed to be easy to follow, practical, and actually doable.
Benefits of the Rehab Mechanics Programs
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Build Stronger Foundations
Our Fundamentals programs help improve foot strength, mobility, balance and control, creating a solid base for better movement.
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Support Foot Conditions
Our Foot Condition programs are designed to target common issues with focused exercises that help improve function and support recovery.
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Move With More Confidence
Better foot strength and control can improve the way you stand, walk and move through everyday life.
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Improve Balance and Stability
Our programs help build strength from the ground up, so you can feel more stable, supported and in control.
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Train for Real-Life Goals
Our Specialised programs support activities like running and hiking, helping you prepare for movement demands with greater confidence.
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Create Long-Term Foot Health
With guided, practical exercises you can do at home, our programs are designed to help you build lasting results over time.
FOOT HEALTH MADE EASY
Select your path. Access to a specific program or the full bundle.
FAQs
DISCLAIMER
The content provided by The Rehab Mechanics is for informational purposes only. For personalised advice and to ensure any activity is suitable for your specific health needs, please consult a qualified healthcare professional. Always seek professional guidance for any medical conditions, symptoms, or concerns.