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!


The program was a general mobility program that was very accessible & adaptable to different time availabilities & fitness levels. It came with great, clear videos and explanations with relevant details.
– IG: @merrynlouise

The program gave me ideas for movement and stretching to incorporate into my life. It provided guidance on how to incorporate movement with specific options – being able to see the movements done was key to success!
– IG: @gandrews9779

The program is a great way to start or end my workday. It definitely helps me stay loose after 12 hours at a desk and really helps my back from tightening. The short videos are great and easy to follow. I learned that a little movement a day keeps the back pain away!
– Anonymous

The Anti-Sitting Mobility program has given me options to integrate more movement into my day with confidence and joy. I’ve been feeling some pain/tension relief after doing some of the flows, and feeling more ease and strength in my movements. I liked that it was in a format I could easily save on my phone. I love that each segment of the flow is saved as it’s own video!! I can watch the short clip of each movement, and that makes it easy to rewatch a certain one. I really love how Laura teaches each pose. I felt like she was very thorough on form, and I’ve been able to take her advice and self correct.
– Mariah B.

The program has allowed me to have increased mobility, less pain and less stiffness and it has improved my overall well being. Each move has its own video that is clearly recorded with helpful instruction and easy to follow.
– Chas C.

I’ve only had the program for a few days, so I haven’t seen a lot of results yet; however, I can say I’m more relaxed and not as stiff after working through one of the programs. I find the program relaxing and is a great time to de-stress. I love that the program has both 3 and 5 Day versions.
– IG: @camorris1231

I work in IT and I’m also an equestrian, so sitting as much as I do for work has a very negative effect in the saddle. I was able to build the flexibility and range of motion I need to be a better rider and be more effective in the saddle. It helped to undo the negative muscle patterns from sitting so much at my desk for work. I learned to not let myself fall back into the situation I was in before starting the program, because now I have the tools to prevent it (and don’t have any excuses!).
– IG: @kimvb83

I work a very stressful job at a desk, but live a very active lifestyle outside of work: hike, camp, hunt, sport climb, boulder, etc. I was running into issues going from working to activity and this program has helped me keep everything that tightens up during the work day loose and ready for everything I want to do outside of work. This program was some of the best money I’ve spent on fitness programming. It allowed me to continue getting after the things I love to do outside of work, with less pain.
– Patrick

I have a very sedentary job, so the program helped me stretch out more regularly.
– Anonymous

With the program I’ve had less general stiffness and tightness throughout the day – a way to feel more mobile in the middle of my work day. The program gave me structure to my desire to have stretch breaks and I learned I can find the time to do something in the middle of my work day.
– Anonymous

The program helped decrease general stiffness. I am able to be more active with my kids and it has significantly decreased my low back pain. I learned the importance of movement each morning before driving and sitting for prolonged periods.
– IG: @katiezgrace

It was a good program that can be followed everyday. It gave me great ideas on stretches and had great videos and descriptions that make it easy to figure out and follow.
– IG: @gandrews9779

I get really plugged into work, so this helped me move around more, which in turn got me moving more on my other fitness goals! I’m currently learning FRC, Mobility and Calisthenics. Sometimes I don’t want to commit to a long workout, but having little bite sized things to get me moving throughout the day helps a lot, and I am overall more active because of it.
– Anonymous

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. 

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