By now you’ve heard that spending your day sitting isn’t very good for you. In a perfect world we would all have time to get up, take a walk, go for a bike ride or hit the gym, but unfortunately sometimes it just doesn’t happen! Sitting all day can leave your chest, shoulders, back, and hip begging for relief. Try these 3 stretches to help relieve those tight sitting muscles.
If you spend lots of time hunched over a keyboard, this stretch is for you. Sit or stand with your spine long and slightly drop your chin. Sliding shoulder blades down the back, reach arms behind your back, interlacing fingers. If this is too difficult, use a strap or towel. Gently lift arms until you feel a e chest stretch. Hold 10-20 seconds.
HIP FLEXOR STRETCH
Those of us that spend lots of time sitting, whether it be behind a desk or behind the wheel of a car tend to have tight hip flexors. Start by kneeling on the floor. Step right foot forward to right knee is bent at a 90 degree angle, keeping front knee over the ankle. Gently ease hips forward until you feel a stretch. For more sensation, raise arms overhead. Hold 10-20 seconds, Switch sides.
SEATED SPINAL TWIST
Sit with feet planted on the floor and spine tall. Keeping hips squared, rotate torso to the right, reaching right hand behind and left hand to the outside of the right thigh. Hold 10-20 seconds, then switch sides.
When do I stretch? Stretching should be done before and/or after your workout? How long do I need to stretch? What if I have a lower back injury? What if I have limited range of motion? Can I really improve my flexibility?
If these things have crossed our mind (or any other fitness related question), please do not hesitate to ask. Our expert staff of certified personal trainers at The Women's Club stand at the ready to help!