Five stretches to counteract long periods of sitting.

1.     Low Lunge

When you spend a lot of time in a sitting position the hip flexors become both shortened and weak, eventually creating a postural imbalance that can contribute to low back pain.

From standing, step back as far as you can with one leg, bend the front knee, lower your back knee to the ground and untuck your toes. If you need to you can put a folded blanket or towel under your knee to make it more comfortable. Lean your hips down and slightly forward, making sure that the front knee doesn’t go further forward than your ankle, then lift your arms and chest. You should feel this in the front of your thigh and hip on the extended leg. Hold for the length of three breaths and repeat on the other side.

2.     Runners Lunge

As with the hip flexors, prolonged sitting also causes shortening and weakening of the hamstring muscle group (back of your thigh), again contributing to postural imbalance and pain in the low back due to their potential to pull on the ischial tuberosities (part of the pelvic bones) which creates a tilt in the pelvis, counteracting normal lumbar position.

From the Low lunge position, sit your hips backwards, bend the back knee and straighten the front leg. Turn your toe up to the ceiling. If you already feel a stretch along the back of your leg stay here, if not then slowly lean your torso forward whilst being sure to keep your back straight. Hold for three long breaths.

3.     Cobra

Another way to release the front of the hips and also open the front of the torso, which can become tight from slouching, is to do Cobra pose.

Start by lying on your front and placing your hands underneath your shoulders. From here, push into the ground, whilst keeping your elbows tucked into your sides, and lift the chest. Here imagine a string pulling forward from your sternum to open the chest. Again, hold for the length of three slow breaths.

4.     Reverse prayer

When working at a desk or driving, it’s easy to let our shoulders round, especially when tired. This not only disrupts posture but creates shallow breathing as it restricts the full movement of the rib cage, leaving you even more tired.

To counteract, try reverse prayer pose. Simply put, you are aiming to put your hands in a prayer position but behind your back. If you haven’t tried it before this may be tricky, so first try holding onto your elbows behind your back or holding onto a strap or scarf until you get used to it.

5.     Neck stretch

Sitting, working at a computer and stress can all contribute to neck tension. Try this targeted stretch to relieve it.

Sitting upright, clasp your hands behind your back and bend your elbows to bring them to your right side at the waist. If you can, squeeze your elbows in toward each other, then let your right ear drop towards your right shoulder. You should feel the stretch along the left side of your neck. Hold for three to five slow breaths before repeating on the opposite side.

Please be mindful of your body when stretching; remember that the most effective stretch isn’t always the biggest and if your body is shaking then ease off a little. Be kind to yourself and if you are unsure, don’t do it. If you have any questions I am happy to answer them – simply click on over to the contact page and send me a message.