Individuals who frequently sit for extended periods should be mindful of their physical health and consider incorporating these two straightforward stretches, as advised by a physiotherapist.
In today's sedentary lifestyle, excessive sitting has become a norm for many, leading to potential muscle and joint issues. Diane Carroll, an orthopedic physical therapist at the Hospital for Special Surgery at Naples Comprehensive Health, has identified the hip flexors and hamstrings as the areas of the body requiring the most attention.
To alleviate tightness in these areas, Carroll recommends two key stretches: the Hip Flexor Stretch and the Hamstring Stretch.
The Hip Flexor Stretch includes the Kneeling Hip Flexor Stretch and the Standing Hip Flexor Stretch. For the Kneeling Hip Flexor Stretch, start by kneeling on all fours. Bring one knee forward and place your foot flat on the ground in front of the other knee. Lean forward gently, stretching the front of your hip. Hold for 30 seconds and repeat on the other side. The Standing Hip Flexor Stretch is performed by standing with your feet shoulder-width apart. Take a large step forward with one foot and lower your body down into a lunge, keeping your back knee almost touching the ground. Make sure your front thigh is parallel to the ground. Push your hips forward to stretch the front of your hip. Hold for 30 seconds and then switch sides.
The Hamstring Stretch consists of the Standing Hamstring Stretch and the Seated Hamstring Stretch. For the Standing Hamstring Stretch, stand with your feet shoulder-width apart. Slowly bend forward, reaching for your toes. Keep your knees straight and hold for 30 seconds. The Seated Hamstring Stretch is performed by sitting on the floor with your legs straight out in front of you. Lean forward, reaching for your toes, and hold for 30 seconds.
Regularly performing these stretches can help undo the effects of excessive sitting and enhance mobility. Carroll emphasises the importance of paying attention to these areas to maintain a good posture and avoid the potential impairment of one's ability to stand upright due to the tightening of joints.
Both the Modified Thomas stretch and the Seated hamstring stretch can be done without any equipment, making them accessible for everyone. The Modified Thomas stretch, which is done to alleviate tightness in the hip flexors, is performed by lying on the edge of a couch or bed, bending the knees, bringing the feet close to the buttocks, and letting the leg nearest to the edge dangle off the side. The Seated hamstring stretch, which is done to alleviate tightness in the hamstrings, should be held for 30-60 seconds and is performed by sitting on the edge of a chair with the knees bent and feet flat on the floor, extending one leg in front, and tilting the body forward from the waist, keeping the back flat and avoiding arching.
Carroll suggests the Modified Thomas stretch for easing tightness in the front of the hips, and the Seated hamstring stretch to improve mobility. Regular stretching is a simple way to offset the effects of excessive sitting, making it an essential part of one's daily routine.
In light of the expertise provided by Diane Carroll, incorporating regular stretches like the Hip Flexor Stretch and the Hamstring Stretch into a health-and-wellness routine can promote flexibility, particularly targeting tight muscles in the hip flexors and hamstrings that are often affected by a sedentary lifestyle. Science supports the benefits of such exercises for maintaining good posture and preventing potential health issues associated with inactivity.
