Extended desk work can result in musculoskeletal issues starting from annoying aches and pains to accidents. This month, we launched a six-part collection exhibiting you methods to stretch and strengthen your physique elements to organize them for marathon sitting classes at your desk. We’ll roll out a brand new train routine each week, every specializing in a unique space of the physique, that may assist alleviate desk job-related woes.
Final week we printed workout routines for the decrease again. This week? We’ll be addressing your hips and hamstrings.
To study extra about how sitting impacts the physique, and why these workout routines are vital, learn our first piece within the collection. And you will discover the whole collection right here.
Share
Share by way of Shut additional sharing choices
A routine to your hips and hamstrings
After we sit, the hips and knees are flexed at a 90-degree angle. The hip flexors — the muscle tissues that run alongside the entrance of the hip — change into compressed and shortened. Over time, like a rubber band left untouched in a drawer for a yr, they lose elasticity. If you rise up, these muscle tissues are stretched out to 180 levels, typically leading to hip tightness and ache. The hip flexor muscle tissues are anchored to the lumbar backbone and so they pull on the decrease again, so tightness in your hips contributes to decrease again ache as effectively.
Equally, when the knee is bent at a 90-degree angle, the hamstrings shorten and tighten. Tightness within the hamstrings tugs on the pelvis and might result in buttocks and decrease again ache and should put you in danger for tearing the hamstring when operating or collaborating in sports activities.
Do these workout routines to assist stretch and strengthen your hips and hamstrings. They’re demonstrated by coach Melissa Gunn, of Pure Power LA, whose staff trains desk staff on methods to defend their our bodies by means of train.
Stand and lift your proper knee up, to about hip top, as if marching. Flip your proper thigh outward, to the facet, nonetheless at hip top. Then decrease your foot to the bottom, so your toes contact the ground. Now increase your leg and convey it again to the beginning place, touching the ground together with your toes. Do 10 instances and repeat on the opposite facet.
Sitting on a chair, put your left ankle on high of your proper knee and bend ahead, hinging on the hips, reducing your chest to your leg. Really feel a stretch within the left hip. Repeat on the opposite facet. Do 10 instances.
Rise up straight. Place your proper foot over the left ankle and bend ahead, holding your knees straight. Really feel a stretch within the hamstrings.
Put the heel of your foot on a sofa or espresso desk and prolong your leg, holding it straight, toes pointed up. Bend on the waist, holding your again straight and chest up. Do it till you are feeling a stretch within the hamstrings. Do it 5-10 instances on all sides.
In a standing place, ft hip distance aside, step ahead together with your proper leg, in order that your again leg is straight, heel off the bottom, and your proper leg is bent at a 90-degree angle (together with your thigh parallel to the bottom). Tuck your pelvis and gently drop your hips, holding your again straight. Maintain pushing ahead for 30 seconds, feeling a stretch within the entrance of your hip and quads of the left leg. Then come again up. Do 5 instances. Change sides.
(Workouts got here from Dr. Joshua T. Goldman, UCLA sports activities drugs; Melissa Gunn, Pure Power LA; Tom Hendrickx, Pivot Bodily Remedy; Vanessa Martinez Kercher, Indiana College-Bloomington, College of Public Well being; Nico Pronk, Well being Companions Institute; Niki Saccareccia, Gentle Inside Yoga.)
