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Sitting At A Desk All Day? You Need To Be Doing These Stretches

It’s no secret that sitting at a desk all day received’t do wonders in your posture, flexibility and even your well being basically. To counter this, attempt these stretches to maintain your limbs lengthy, lean and limber!

A widespread situation skilled by these who sit for four or extra hours a day are tight hip flexors – an issue which mainly makes it laborious so that you can flex your hips.

Whether or not you’re an lively yogi, love working or – ya’ know – simply wish to stroll up stairs with ease, it’s vital to have mobility on this space.

Hip Flexors 101

The hip flexors are a gaggle of muscle tissue that begin at your decrease again and are available all the best way spherical to the entrance of your thigh. Similar to the names suggests, they flex your hip joint once you stroll, run or dash up a hill.

When these are sturdy and cell it makes shifting, and subsequently life, so a lot simpler. This would possibly sound dramatic, however if you’re used to going up stairs two at time then impulsively can’t, you’ll shortly realise how vital these muscle tissue are.

Placing the FLEX in Flexibility

When sitting all day the hip flexors change into shortened and compress the discs in your decrease again which may result in decrease again ache, slouching or hunching ahead. Stretching them out will make them extra cell, serving to you progress with ease.

Maintaining your hip flexors, in addition to the remainder of your physique versatile, will assist:

  • Cut back muscle stress and soreness post-workout
  • Cut back the chance of harm throughout a exercise
  • Develop and keep an optimum Vary of Movement round a joint
  • Enhance athletic efficiency
  • Improve psychological and bodily leisure
  • Enhance sports activities actions akin to sprinting and weightlifting
  • Make on a regular basis actions akin to unloading a dishwasher a lot simpler (and safer!)

6 Stretches For Stiff Hip Flexors

In simply 2 minutes a day you are able to do a world of fine in your hips by stretching and enhancing their mobility.

The following workouts are all doable at your desk within the workplace, or you are able to do them earlier than mattress to loosen any stress from the day!

Standing Leg Swings

Swinging your legs backwards and forwards will slowly loosen your hamstring and hip flexors – each of that are vital when you sit down so much.

Backward Lunges

Holding onto your desk or the again of a chair, do a gradual backward lunge ensuring to tilt your pelvis ahead. For a deeper stretch, maintain the lunge on the backside for longer. Do that 10 occasions on all sides.

Standing Knee Increase

Draw your tummy in and lift one knee at a time. This may strengthen the hip flexors when you maintain your knee off the bottom and do the reps slowly.

Elevated Mountain Climber

Together with your fingers in your mattress or desk in a pushup place, slowly carry altering knees to chest. This can be a nice 2-in-1 stretch because it strengthens each the abs and hip flexors!

Cut up Squat

Maintain a chair aspect on and bend your entrance knee so it comes out over your toe, stretching your again hip flexor.

Quad and Hip Flexor Stretch

Lie in your aspect hugging your backside knee in the direction of chest and pushing your prime knee way back to you may. Lie again, calm down and really feel a powerful stretch by your complete quad.

Key Takeaways

  • Being seated all day could cause tightness within the hip flexors, resulting in decrease again ache and poor posture
  • Cell hips are vital for strolling, working, strolling up stairs and shifting with ease
  • Stretching out your hip flexors for 2 minutes a day is important for hip flexibility and mobility

 



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