Four Easy Stretches to do at your Desk

Sitting at your desk for a long time can cause your hips and legs to get stiff and tight. We know that getting up and about can be disruptive when you’re working, so we’ve put together four easy stretches to do at your desk.

Watch the video below or continue reading, where we’ll explain some easy exercises you can do.

 

1. Seated Hip Flexor Stretch

A hip flexor stretch is one of the stretches to do at your desk. You'll need one of your legs off the side of the chair. Aim for a stretch at the front of your thigh.

This stretch targets the front of the hip – look for a stretch in that area.

Sitting down, slide the left leg off the side of the chair. This is the leg you’re going to stretch. The foot is behind you and the knee is under the hips. Make sure the hips and pelvis are facing forwards. Push your hips forwards and look for a stretch at the front of the hip. Repeat on the other side.

Hold: 20 seconds

Repeat: 4-5 times

Watch Points:

If you don’t find the stretch:

  • Aim for the knee to be behind the hip and body, rather than underneath the hip.
  • Double check your hips are facing forwards. If the hip flexors are tight, you might find the hips and pelvis are rotating around to the side you’re trying to stretch. Make sure you’re facing forwards, push the pelvis fowards.

Ultimately, you’re looking for a stretch at the front of the hips. When you’ve found it that’s when you hold it.

2. Seated Hamstring Stretch

A hamstring stretch is another one of the stretches to do at your desk. Sit upright and straigten your knee.

This stretch targets the back of the thigh.

Sit in a chair, as upright as possible (so there’s a curve in the low back). Slowly straighten one knee, looking for a stretch on the back of that thigh. Repeat on the other side.

Hold: 20 seconds

Repeat: 4-5 times

Watch Points:

If the back of the thigh is tight, when you straighten the knee, you may find the back loses its arch you started with.

If that happens, start again keeping as upright as possible, straighten the knee up until the point you feel like the back loses its arch and stop there. Hold for the stretch. With time, you’ll be able to straighten the knee further, without losing the arch.

 

3. Seated Glutes Stretch

Glutes is the third stretch to try at your desk. Sit upright, put your right foot onto your left knee and look for a stretch in the right glutes.

This exercise targets the glutes.

Sit at the front of the chair, pop your left foot over onto the right knee and aim the left knee down to the floor. You may feel a strech in this position. If so, hold it.

If you don’t, sit as upright as possible and lean fowards from the hips (aim to hinge at the hips). This should increase the stretch felt in the glutes. Repeat on the other side.

Hold: 20 seconds

Repeat: 4-5 times

4. Seated Hip Rotation

Hip rotations are the last of our suggested stretches to do at your desk. Plant your foot wide and move the knee towards the midline of the body.

This stretch targets the hip and will get it rotating.

Sit at the front of the chair and plant the foot wide. For this example, we’re targeting the left leg. Move the knee towards the midline of the body (over to the right). Keep your hips and pelvis facing forwards. Depending on where you’re tight will depend on where you feel the stretch. It’s likely to give you a stretch around the hips and pelvis area.

You can use your hand to push into the stretch if that’s comfortable for you. Repeat on the other side.

Hold: 20 seconds

Repeat: 4-5 times

Questions?

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Remember – Listen to your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos and text. Thanks for your understanding.

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