Feel like you’re stuck in a desk job and need more movement in your life? These stretches are simple and effective at working on tight hips and lower back pain. They’ll help you set new goals and make your life a little less routine.
When working in the office all day, or sitting for extended periods, finding effective stretches and poses can become challenging to help relax your body and ease tension. Tight hips and low back pain are common issues many people face from extended periods of sitting and general tightness from a sedentary lifestyle. Luckily, you can do a few easy poses and stretches to release tension in your body and alleviate stress on your joints.
1 . Rotate Legs In and Out
Lie on your back on the floor, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands at your sides. Rotate your legs out and back in, targeting a light stretch in the internal and external rotators of the hip. Focus on the movement happening in your thighs. Repeat the movement. Start with 1 set of 5 repetitions on each side.
Perform this exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to dynamically stretch the hip joint.
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2. Spinal Twist
Lie on your back on the floor, maintaining good alignment with your head, shoulders, hips, and legs. Place both hands at your sides. Bend one knee up towards your shoulder, then twist through your low back, pelvis, and spine, bringing your bent knee across your body to touch the floor. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 2 repetitions on each side, holding for 20 seconds.
Perform this exercise in a smooth, controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch the top hip and the low back area, and also to work on mobility and movement throughout the spine.
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Exercise Modifications:
2. A – Halfway Spinal Twist
Lie on your back on the floor, maintaining good alignment with your head, shoulders, hips, and legs. Place both hands at your sides. Bend one knee up with your foot flat on the floor. Tighten your core, then twist through your low back, pelvis, and spine, bringing your bent knee halfway across your body. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side. Start off with 1 set of 2 repetitions on each side, holding for 20 seconds.
2. B – Knees Side to Side
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place your hands at your sides, relaxing your upper body. Tighten your core, then twist through your low back, pelvis, and spine, bringing your bent knees across your body. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side. Start off with 1 set of 2 repetitions on each side, holding for 20 seconds.
3. Standing Hip Flexor Stretch
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips and legs. Place your hands on your hips. Take a big step forward with one leg, keeping your toes pointing straight ahead. Bend your front knee and straighten your back leg. Tighten up your abdominal area and shift your hips forward. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 2 repetitions on each side, holding for 20 seconds.
Perform this exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch out the front of the hip and also to target the quadriceps and hip flexors.
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4. Hamstring Walkouts
Begin in an upright standing position with your legs shoulder-width apart. Bend your knees and hinge through your hips to bend your upper body forward, bringing your hands down to the floor. Walk your arms forward to move into a plank position, maintaining good alignment with your head, shoulders, hips, and toes. Walk your hands back to return to the starting position and repeat the movement. Start off with 1 set of 2 repetitions.
Perform this exercise in a smooth controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to dynamically stretch and target the hamstrings area.
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Exercise Modifications:
4. A – Static Hamstring Stretch
Begin in an upright standing position with your legs shoulder-width apart. Bend your knees and hinge through your hips to bend your upper body forward, bringing your hands down to the floor. Hold this position for a couple of seconds. Raise back up to return to the starting position and repeat the movement. Start off with 1 set of 2 repetitions.
4. B – Hamstring Walkout with Straight Legs
Begin in an upright standing position with your legs shoulder-width apart. Hinge through your hips to bend your upper body forward, bringing your hands down to the floor while keeping your legs straight. Walk your arms forward to move into a plank position, maintaining good alignment with your head, shoulders, hips, and toes. Walk your hands back to return to the starting position and repeat the movement. Start off with 1 set of 2 repetitions.
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5. Foot to Hand
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Contract your core and kick one leg up towards the ceiling, touching your toes with your opposite hand. Return to the starting position and repeat the movement on the opposite side. Start off with 1 set of 5 repetitions on each side.
Perform this exercise in a smooth controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to target the hamstrings and also to work on balance and stability in the hip and core area.
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Exercise Modifications:
5. A- Standing Hamstring Stretch
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Straighten one leg out front, pointing your toes towards the ceiling. Hinge through your hips, bending your upper body forward to reach for your toes. Return to the starting position and repeat the movement on the opposite leg. Start off with 1 set of 5 repetitions on each side.
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6. Forward Fold
Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Slightly bend your knees and hinge through your hips to bend your upper body forward, slowly dropping your head towards the floor. You can either bring your hands down to the floor or cross your arms across your chest to intensify the stretch. Hold this position for 10 seconds. Raise back up to return to the starting position and repeat the movement. Start off with 1 set of 2 repetitions, holding for 10 seconds. Perform this exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch out the glutes and hamstrings, and also to work on mobility and traction throughout the spine.
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Therapeutic stretching is an excellent way to keep the muscles in your body limber, loose, and ready for action! Stretching regularly will not only improve your flexibility but also reduce the risk of injury by increasing blood flow to those areas.
Additionally, it has been proven that stretching before exercise can increase your range of motion and decrease your chance of injury during exercise. These stretches can be done daily to keep your muscles loose and flexible, as well as increase blood flow to those areas.
