Hip stretches (at home and in the office)

We all know that sitting at our desk for too long is not good but what does it actually do to us and what can we do to mitigate any risks?

When we sit for a prolonged period of time, our hip flexors (the muscles that link our legs to our trunk) tighten up and in the long run this can contribute to lower back pain. Also when the hamstrings (the muscles at the back of the upper leg) are tight, they force the pelvis to rotate backwards, shortening and compressing the lower back area.

There are a number of easy stretches that can be done at our desks or at home to stretch these areas. Standing away from a chair, stretch up towards the ceiling and then bend forward from the hips allowing your hands to rest on the back of the chair gently. Bend the knees slightly and then see if you can extend the legs fully as you keep reaching forward. Stay for a few breaths.

Come back to the same standing position and then step forward with one leg, bend the knee and reach the elbows to the back of the chair for support. Keep the back leg long with the heel on the floor. Keep breathing and maybe consider stretching the arms up towards the ceiling after a few breaths. Repeat on the other side.

I hope this makes sense and that you will be able to give it a try (if you try in the office, don’t worry about colleagues giving you a look, rather, get them involved!)

Enjoy!