I am getting a lot of questions when it relates to what to do about sitting. I wanted to go through the 4 Best Stretches to do if you are sitting all day.
Best Stretches To Do if You Sit All Day
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With these stretches, you can pretty much do them anywhere. You can get off your chair and go through the stretches or at the end of the day you go through the stretches.
#1 – 90/90 Hip Flexor Stretch
I am kneeling down on a 90/90 position and contracting the abdominal area and I am moving my hips forward. I am looking for a light stretch in the front of the hip and I am like carrying on into the front of the hip joint.
90/90 Hip Flexor Stretch (front view)
From the side, I am at 90/90 position, nice and tall. Taking it through my abdominal area and bringing my hips forward and looking at a light stretch from the thigh and from the hip. That’s the 90/90 hip flexor stretch.
90/90 Hip Flexor Stretch (side view)
#2 – Kneeling Side Bend Lat Stretch
I can get up and off load my knee and off load the stretch and then I can go back to that 90/90 position. I am reaching out and then side bend a little bit and I am looking at stretching out that lat.
Kneeling Side Bend Lat Stretch
With the lat, when you sit that long period of time, your hip flexors get tight but also that lat gets tightened up especially on both sides. I am in that 90/90 position, bringing my arm overhead and then side bending. It’s not perfectly to the side, you move a little bit to the front and looking for a light stretch in that lat. When it comes to how intense the stretch is, I find it being a lot less than the 90/90 hip flexor stretch.
Now if you have back pain or history of back problems, you are not going over aggressive. You are really trying to focus on locking the hip and just moving that upper body to the side looking for a light stretch in that lat area.
#3 – Calf Stretch
I am taking a good step forward. I got both toes point straight ahead and my feet are flat and then I am leaning forward. It’s best to put your hand on something in order to get support and eliminate balance because we want to focus on the stretch side of things.
Moving forward, both toes are point straight ahead, that heel is flat and I am looking for a light stretch in that calf muscle.
#4 – Standing Full Nelson
I have interlaced the fingers behind the neck and I am opening up. I am really trying to focus on opening up.
Standing Full Nelson
Interlocking and opening up bringing those elbows back and looking at getting that light stretch in the front of the chest.
There you go, give those four stretches a go. I recommend for people to hold the stretch for 20 seconds and perform the stretch twice or twice on each side alternating.
Looking at the 4 Stretch Exercises:
- 90/90 Hip Flexor Stretch hits those hip flexors.
- Side Bending Lat Stretch targets the lats which sometimes get tight and shortening up when you are sitting especially if you are not sitting in perfect posture.
- Standing Calf Stretch – When you are constantly sitting and if you move your feet across your legs and you put pressure on both of your toes, that ends up activating the calf. A lot of times the calf gets tight, we are loosening it up with that standing calf stretch.
- Standing Full Nelson Stretch – what we are doing there is we are working on stretching out the chest, the lats, and also working on those muscles in the mid-back area activating and strengthening them up.
If you are sitting all day and you are looking at what you can do to help reverse that sitting, give those four stretch exercises a go.
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Rick Kaselj, MS.