Anti-Sitting Program

Designed to loosen you up after a long day of sitting to help you feel better and live your life!

Who is this for?

Whether you are sitting all day for work or you are just a bit more on the stiff side (don’t worry, we all have a little stiff old dude in us 😉), this program will help you loosen up common areas that get tight with prolonged sitting. Please note, this is not a physical therapy program or designed to address any injury or area of pain! If you have pain, please seek medical advice from a licensed professional for an individualized assessment!

What do I get?

A written program and access to videos demonstrating each exercise and common errors with cues on how to correct those common errors. You will perform these exercises independently based on your schedule. You have access to me via email to ask questions. Please note, no medical advice will be provided and if you need significant modification/individual training advice, I do offer individualized programs!

How long will this take me?

You can choose between a 5 day program with 10-15 minutes each day or a 3 day program with 20-30 minutes each day. The 5 day program also has a bonus 6th day if you’d like to do an extra day! The program is designed to do for 4 weeks, but you can do for as long as you would like! Note that it may take you a little longer the first week as you are learning the exercises, but it will become faster as you continue.

What equipment do I need?

  • Foam roll or towel roll
  • Towel or pillow case
  • Wall
  • Chair or box
  • Optional: small looped band

When should I do this?

You can do this whenever you want throughout the day! You can do this before your workday, during your lunch, or after work. You can also use this as a warm up or cool down before or after your workout or even just after you wake up (coffee is recommended, but not required 😉) or before bed to wind down for the day!

What areas does this focus on?

The program works on areas that are commonly tight after sitting for prolonged periods. These include the neck, upper back, shoulders, wrists, low back, and hips.

Do I need any experience working out to do this?

No! This is a basic program designed to help you move and feel better!

What is the best sitting position?

Check out this video here about the importance of posture, its effect on musculoskeletal pain, the best sitting posture, etc.

What is mobility?

Typically, people split flexibility into passive motion (aka something helping you move) and mobility into active motion (your body moving itself into that position). I like to think of flexibility as passive motion of the muscle (muscle length) and mobility as a combination of several things including flexibility. Mobility includes flexibility or passive muscle length, joint mobility or how your joints can move throughout their range, end range control or strength, and neurodynamics or how your nerves are also moving. This program will include both passive and active motions and self joint mobilizations. I did not include nerve glides in this program as they require a little bit of individualized assessment prior to prescribing them!

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email with any questions you have!

Legal Stuff: Anti-Sitting Disclaimer

By purchasing and participating in this Anti-Sitting program, you understand that Laura Kummerle is a physical therapist and the Owner and Founder of Paradigm of Perfection, LLC. Our purpose is to help individuals optimize their movement patterns to improve performance, whether that performance is in life or in sport. 

This program is for informational and educational purposes only. The information and education provided is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis.

Although we do our best to make sure all of the information contained herein is up to date and/or accurate, we do not make any representation that all the information contained herein is accurate or free of errors at all times. We do not assume any responsibility for accuracy of the program information, or its safety or efficacy as it applies to you. You should review any and all changes to your diet, lifestyle, exercise regimen, or supplement routine with your physician or a medical professional before trying it yourself.

We do not offer any representations, guarantees, or warranties, of any variety, regarding the program in any way including, but not limited to, effectiveness, safety, harm, or results achieved as a result of your use of the program. The program is offered “AS IS” and without representations, guarantees, or warranties of any kind, including but not limited to, implied warranties of merchantability and fitness for a particular purpose, neither express nor implied, to the extent permitted by law.  We are not liable for damages of any kind related to your use of the program or any information contained or discussed therein.

By using this program, you implicitly signify your agreement to all of the terms contained herein.

If you have any questions about this disclaimer, please contact Laura Kummerle at Thank you. 

Sign up for the monthly newsletter here

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s