Best Stretches To Do if You Sit All Day

I receive a lot of questions relating to what to do about sitting. Today, I’ll go through the 4 Best Stretches to do if you sit all day.

Best Stretches To Do if You Sit All Day

 

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These stretchesn can be done almost anywhere. You can get off your chair and go through the stretches mid day or at the end of the day.

#1 – 90/90 Hip Flexor Stretch

Kneel down in a 90/90 position, contract your abdominal area and move your hips forward. Look for a light stretch in the front of the hip that carryies into the front of the hip joint.

90 90 Hip Flexor Stretch (front view)

90/90 Hip Flexor Stretch (front view)

Below is the side view of the 90/90 position. Take it through your abdominal area, bring your hips forward and look for a light stretch from the thigh and hip. That’s the 90/90 hip flexor stretch.

90 90 Hip Flexor Stretch (side view)

90/90 Hip Flexor Stretch (side view)

#2 – Kneeling Side Bend Lat Stretch

Return to that 90/90 position. Reach out and side bend, stretching out your lat.

Kneeling Side Bend Lat Stretch

Kneeling Side Bend Lat Stretch

When you sit for long periods of time, your hip flexors get tight and your lats can tighten up on both sides. From the 90/90 position, bring your arm overhead and then bend to the side.

If you have back pain or a history of back problems, do not be overly aggressive. Really try 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

Take a good step forward with both toes pointing straight ahead and your feet flat, then lean forward. If needed, put your hand on something to eliminate balance concerns, so that you can focus on the stretch.

Calf Stretch

Calf Stretch

Look for a light stretch in that calf muscle.

#4 – Standing Full Nelson

Interlace your fingers behind your neck and open up. Really try to focus on opening up.

Standing Full Nelson

Standing Full Nelson

Interlock and open up, bringing those elbows back and looking for a light stretch in the front of the chest.

There you go, give those four stretches a go. I recommend for people to hold these stretches for 20 seconds and perform the stretch twice on each side alternating.

Looking at the 4 Stretch Exercises:

  1. 90/90 Hip Flexor Stretch hits those hip flexors.
  2. Side Bending Lat Stretch targets the lats which sometimes get tight and shorten up when you are sitting, especially if you are not sitting in perfect posture.
  3. Standing Calf Stretch –  Often the calf gets tight, so loosen it up with that standing calf stretch.
  4. Standing Full Nelson Stretch – work on stretching out the chest, the lats, and also working on those muscles in the mid-back area, activating and strengthening them up.

To help reverse the damage caused by sitting, give those four stretch exercises a go.

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If you are looking for a program to help you with your tight hip flexors, then check out, Unlock Your Hip Flexors.

Rick Kaselj, MS.