3 Stretches For People Who Sit All Day

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3 exercises if you sit all day
Ever try to stand up after sitting for an extended period of time and you feel stiff all over? 

That’s because our hip flexors get super-tight in that contracted position and the muscle shortens. Our back and chest also get sore due to poor posture (especially if you’re using a computer). Sitting all day is THE WORST thing that we can do to our bodies. It limits our mobility and because of that it’s SO important to make sure to stretch them back out again!

Here are 3 exercises {and a bonus one} that you can do anywhere to revive your body!

hip flexor stretch 1

Kneeling Hip Flexor Stretch

Come down to 1 knee and place your other knee directly over your ankle. Push your hips forward and you will feel the stretch in the front of your back leg (hip flexors/iliopsoas muscle. Hold for 30 seconds each side.

lower back stretch

Lying Twist Lower Back Stretch

Lie on your back, knees bent and feet on the floor. Bring your arms out to the side and slowly twist to one side, lowering your knees down to the ground. Hold for 30 seconds each side.

Standing Chest Stretch

Standing Chest Stretch

When we sit at a computer all day with our hands on the keyboard it pulls our shoulders and chest forward. To open the chest back up come to a standing position. Interlace your fingers behind your back and press your fist down. Lift your chin and feel your chest open. To deepen the stretch try and lift your hands away from your glutes. Make sure to keep you shoulders pressed down and away from your ears and don't forget to breathe. Hold for 30-60 seconds.

Standing Figure 4 Stretch for Hips Glutes and Lower Back

BONUS: Standing Figure 4 Stretch

This stretch is one of my absolute favorites because it stretches the glutes, lower back AND hips. If you are balance-challenged like I am sometimes, make sure to have a chair nearby. Place your left ankle right above your right leg and start to lower yourself by pushing your hips backwards. Flex your foot and enjoy the stretch! You can use a hand on a chair to help you balance or you can bring them together in prayer position. Hold for 30 seconds on each side.

Give these exercises a try during or after your next work day and let me know what you think! You can find me on Instagram at @bodyrebooted or message me here on my blog! 

Need a little more activity in your day?! Take a peek at my Fit for Life Bootcamp! It’s fun and only 30 minutes a day! #noexcuses You can also check out my blog post about developing healthy habits & a morning routine here and grab my Top 50 mantras for a positive life here!

Happy Stretching y’all! xo


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