5 Stretches to Reverse the Damage of Sitting
If you are sitting for a longer period of time it might lead to overly-shortened and locked-up hip flexors and make you feel stiff. Moreover, with time you can feel vulnerable to injuries and you can start suffering from many imbalances.
So, when we are in a sitting position, the hip flexors will stay in a contracted position and they will get locked up.
These are the symptoms of a locked and shortened hip flexor:
- You cannot stand straight and your posture is in a slight forward lean and you have a sway back due to an anteriorly tilted pelvis
- The hips are stiff and tight
- You also have lower back pain and this is caused by tight hips
- The muscles in the front of the hips are tender to the touch or sore all the time
- You cannot move your hips freely when you run, or lunge or cycle
5 Best Stretches to Unlock Your Hip Flexor
Just hold every pose for 20 seconds and repeat three times per pose.
1. Runner’s Lunge
Stand on your right foot and take a big step with the back one. Then, touch the fingertips down to the floor on the inner part of the foot. Lower your hips forward so that you can make a line from the shoulders to the foot. Then, switch sides and repeat one more time.
2. Wall-Supported Standing Quad Stretch
You will need some balance support for this one, you can use the wall. Just bend the right knee and grab the right foot behind the body while you are using the right hand. Then, put the foot toward the butt and press the hips forward so that you can create a line from the shoulder to the knee. Breathe and repeat.
You need to know that you have to press the hips forward and you need to create a straight line in the front of your body.
3. Standing Frog Hip Stretch
Go into a wide posture with the toes pointed outward. Then, take a squatting position so that your thighs are parallel to the floor. Make sure you press the knees outward so that you will stretch the hips and the inner thighs. Do not round the lower back while you are doing the stretch. While the focus is on the inner thighs, keep a straight spine and a tight core.
4. Modified Camel Hip Stretch
Kneel on the floor and keep your knees at a hip distance apart. Then, put your hands on the back of your hips and press forward, while you lean back with the upper part of your body. You can do this as you are standing as well.
5. Side-Lying Quad Hip Stretch
Start by lying in the side and holding the body with the bottom forearm. Try to keep the bottom leg rested on the floor. Then, bend the knee of the top leg and grab the foot with the hand. Press the hips forward. Hold the stretch for 20 seconds and repeat three times.
That is all! Just try these and all the damage that has been done by sitting will be reversed!