Most people spend a large part of their day sitting. Whether it’s sitting at your desk, in your car, or on the couch, long periods spent in a seated position can take their toll on your body. Many people develop back pain, neck tension, shoulder stiffness, hip pain, and other ailments from too much sitting. When you sit, the muscles in the front of your body tend to shorten and get tight, while the muscles along the back of your body become overly lengthened. These tight muscles often include the hip flexors and chest muscles, while the glutes, hamstrings, and back extensor muscles are often overstretched and/or weakened. Both the shortening and lengthening of your muscles causes them to become weak and imbalanced. This imbalance leads to poor posture, such as rounded shoulders, and the cycle continues, leading to pain and tension. Luckily, there are some simple stretches you can do every day to help reverse and prevent the damage that sitting and poor posture does to the body.
1. Figure 4
The figure 4 stretch is a great way to stretch out your glutes and hips. When you sit, your hips get tight and sore, and this stretch is the perfect way to find some relief.
Begin by sitting on the floor with your knees bent and your feet flat on the floor. Lean back and support your upper body with your hands behind you, keeping your spine long. Plant your feet as close to your body as is comfortable. Place your right ankle on top of your left knee. Push your right knee away from you and hinge forward at your hips to deepen the stretch. Flex your right toes back toward your shin to protect your knee. You will feel the stretch in the outer right hip and glute area. The stretch may continue into your low back or thigh area as well. Repeat the stretch on the opposite side.
Hold this stretch for 20-30 seconds on each side and repeat 1-3 times.
Modifications: The Figure 4 stretch is extremely modifiable, which makes it a great stretch for pretty much everyone. One option is to do this stretch from a chair. Sit with your feet on the floor, then cross your right ankle over your left knee. If this is too intense, straighten your left leg and place your right ankle anywhere along your left leg, avoiding your knee joint. Another option is to do this stretch while lying on the ground. Lie on your back on the floor with your knees bent and your feet flat on the floor. Cross your right ankle over your left knee. Use your hand to press your right knee away from you. If you need to deepen the stretch, pull the back of your left thigh towards you. Repeat the stretch on the opposite side.
2. Bridge Pose
Bridge pose helps to improve your posture by opening up the muscles along the front of the body while strengthening the muscles along the back of the body.
Begin by lying on your back with your knees bent and your feet flat on the floor. Press into your heels and lift your hips, squeezing your glutes at the top position. Make sure your knees do not splay out to the sides or fall in together. To further stretch your chest and shoulders, tuck your shoulders underneath your back, interlocking your fingers beneath your body and pulling your shoulders away from your ears.
Hold this position for 20-30 seconds and repeat 1-3 times.
Modifications: If holding yourself up is too difficult, you can place a support under your lower back and rest in this pose. You can place a yoga block, books, pillows or folded up blanket under the flat part of your lower back.
3. Hip Flexor Stretch
The hip flexor muscles are tight for most people, and for many, this tension leads to serious pain and immobility. Stretching your hips regularly can make a huge difference in your daily comfort and mobility.
Begin on the floor on your hands and knees. Take a big step forward with your right foot to move into a low lunge position. Stack your right knee over your right ankle. Once you feel stable, place your hands on your hips and lift your upper body to stack your shoulders over your hips. Pull your left hip forward and press into your back toes to stretch through the front of your left hip. To intensity, the stretch, lift your left arm up above you and bend gently to your ride side.
Hold this stretch for 20-30 seconds on each side and repeat 1-3 times.
Modifications: To make this pose more accessible, use supports such as yoga blocks, books or sturdy chairs under your hands while in the lunge position.
4. Chest Opener
When you sit, the muscles in your chest get tight and shortened and pull the shoulders forward, leading to rounded shoulders and a ‘hunched’ upper back. This can create many problems in the body, so stretching your chest is essential and should be done every single day.
Place a foam roller or a rolled-up blanket/towel under your upper back, lie back and open your arms out at your sides. You can let your head fall back or place something under your head such as a pillow or blanket. Try to relax your shoulders and allow them to fall toward the ground.
Hold this position for 30-60 seconds and repeat 1-3 times.
Modifications: To intensity this stretch, hold light weights in your hands to help the chest and shoulders open further.
Try these stretches and do them regularly for the best results. Spending just a few minutes each day to focus on your flexibility and mobility can go a long way to maintaining your health and independence.
Learn more essential stretches designed to loosen your tight joints and relieve sore muscles here.
