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5 STRETCHES TO IMPROVE MOBILITY WHEN SITTING AT A DESK ALL DAY – BY GAZ O’HARDY

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July 6, 2021

Sitting down all day can cause the body to slump, muscles to tighten and posture to generally go downhill. This can cause all kinds of problems.

Luckily for you, I’ve got 5 stretches that focus on: the glutes, hamstrings, quads, lower back, hip flexors and abdominals. Basically, all the muscles that tighten up when sitting down all day!

STRETCH 1 – SITTING GLUTE STRETCH. 

sitting glute stretch

Target area: Glutes

  1. Sit on floor with legs fully extended
  2. Bring left foot over right knee
  3. Pull left knee close to your chest whilst leaning forwards slightly
  4. Hold for 30 seconds
  5. Repeat on other side

STRETCH 2 – LYING KNEE TO CHEST STRETCH.

lying chest to knee stretch

Target area: Hip flexors and lower back

  1. Lie on floor with legs fully extended
  2. Gently pull one knee towards your chest
  3. Keep the other leg fully extended
  4. Hold for 30 seconds
  5. Repeat on other side

STRETCH 3-  LUNGE HIP FLEXOR STRETCH.

lunging hip flexor stretch

Target area: Hip flexors and quads

  1. Drop left leg back into a lunge position
  2. Keep your torso straight
  3. Push hips forwards
  4. Raise right arm above your head and lean towards the left side
  5. Hold for 30 seconds
  6. Repeat on other side

STRETCH 4- KNEELING QUAD STRETCH.

kneeling hip flexor stretch

Target area: Quads, hip flexors, abdominals

  1. Kneel on floor
  2. Grip the back of your heels with hands
  3. Push hips forwards whilst looking upwards
  4. Hold for 60 seconds

STRETCH 5- KNEELING HAMSTRING STRETCH.

kneeling hamstring stretch-1

Target area: Hamstrings & lower back

  1. Kneel on floor and place right leg straight in front of yourself
  2. Place hands on top of your upper thigh area
  3. Gently lean forwards until you feel the stretch on your hamstrings
  4. Hold for 30 seconds
  5. Repeat on other side

Try to cycle through this stretch routine every 2-4 hours to keep your muscles active and stop them from tightening up.

 You’ll thank me later!

Gaz O’Hardy

IG: @gazohardy

 

Topics: Fitness