Ever wonder how you can be so exhausted after sitting at your desk all day? Certainly, it can be stressful mentally, but it is stressful physically too. Our bodies are not designed to sit so extended sitting can cause back pain, headaches, tension, and tightness in your back, hips, neck, and shoulders.
Getting up every hour and moving helps. Stretching helps more.
Many of us know that rolling our shoulders and stretching our upper back is helpful. But did you know that doing some lower body stretches help as well?
Try these and I bet you will notice a difference in your energy and productivity.
Hamstring stretch – Stand with your legs shoulder width apart. Roll down towards your toes one vertebrae at a time. Reach towards the floor gently as far as you can without pain. If you can’t touch the floor, set your hands on your thighs or your shins for support. Hold for a count of 10. You should feel the stretch down the back of your legs and possibly in your lower back.
Catchers stretch – Stand up, spread your legs wider than shoulder width apart with your toes pointing out at about 45°. Drop your booty down as low as you are comfortable keeping your chest up. Press your knees back with your elbows to create a stretch through the inner thigh. Hold for 10 seconds.
Hip flexor stretch – When we sit too much, the front of our legs, or our hip flexors get tight. Stand up, move your right leg back a few feet keeping your stance at about shoulder width for stability. Bend the back knee slightly like you are doing the start of a lunge. Tuck your pelvis under your hips until you feel a stretch in your right leg along the upper top of the thigh. Hold for 10 seconds then repeat the other side.
Seated spinal twist – You can do this sitting on the floor or in your chair. Contract your abs, straighten your spine, and gently rotate your torso using the arms of your chair or your elbow and bent knee to deepen the stretch. Only twist as far as you are comfortable. Keep your back straight and your hips square. Hold for 10 seconds and then repeat on the other side.
Set your alarm to go off every 50 minutes or so, get up move, and do these stretches. See if it makes a difference 😊