They say sitting is the new smoking, yet many of us find that our jobs and lives require a great deal of desk time. Too much sitting weakens your legs and glutes, shortens your hip and back muscles, and causes stiff necks and shoulders. It also leads to weight gain, and, at times, to edema.
Can stretching solve all that?
Not all of it. At some point, you’ll still need to get up, walk around, or do some exercise to alleviate the dangers of chronic sitting. Nevertheless, the right stretch routine can help address many of these issues, relieve pain, and prime you for exercise, making it more comfortable and less likely to lead to injuries.
Here are some stretches to help you manage the negative side effects of chronic sitting.
Upper Back Stretches
To perform this stretch:
- Clasp your hands in front of you.
- Push your palms away while you round your upper back.
- Hold for 15 to 30 seconds.
- Release and repeat 2 to 3 times.
Shoulder Blade Squeezes
To perform this stretch:
- Sit up straight.
- Pull your shoulder blades together.
- Hold for 10 to 15 seconds.
- Release and repeat two to three times.
Hip Flexor Stretches
To perform this stretch:
- Stand up.
- Take a step back with your left foot.
- Bend your right knee.
- Lower your hips into a lunge.
- Hold for 15 to 30 seconds.
- Switch sides.
- Repeat the set 2 to 3 times.
Pigeon Poses
To perform this stretch:
- Begin in a plank position.
- Bring your right knee forward.
- Place it behind your right wrist.
- Extend your left leg straight behind you.
- Lower your torso over your right leg.
- Keep your hips square.
- Hold for 15-30 seconds.
- Switch sides and repeat.
- Complete the set 2 to 3 times.
Wall Angels
To perform this stretch:
- Stand with your back against a wall.
- Raise your arms to shoulder height and press them against the wall.
- Slide your arms up and down in a snow angel motion.
- Do this for 30 seconds.
Need more help?
A chronic sitting problem sometimes requires deeper stretches than most can achieve alone. If your neck, shoulders, hips, or lower back are in constant pain, visit our guided stretch therapists.
We can help you perform each stretch both deeply and properly, and we combine stretch therapy with four other methods to help alleviate the worst symptoms of chronic sitting.
Why not make your first appointment today?
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
RELAX – RESTORE – RECHARGE
Step 1: Identify Your Problem Areas
- It all starts with your Mobility Risk Factor Assessment called
. - This helps us identify the root cause of your current problem areas due to:
– Life’s Daily Wear & Tear
– Your Aches/Pain
– Muscle Imbalances & Weakness
– Flexibility/Mobility Limitations
– Posture Issues - A Mobility Risk Factor Assessment is a MUST before starting any Stretch & Recovery Therapy Program.
Step 2: Targeted Recovery Therapy
- Your Mobility Risk Factor Assessment helps us create a Personalized Recovery Therapy Plan that targets your problem areas which will Shorten your Recovery Time.
- Each of our Stretch & Recovery sessions are a balanced blend of Corrective Stretch, Percussion, Compression, CBD and Heat
Vibration Therapy. - Risk Factor Re-Assessments:
– Suggested every 30-60 days
– See your improvements
– Realize the benefits of Stretch & Recovery
Therapy
