Four essential hip exercises for desk workers to maintain flexibility and mobility throughout the workday
In today's office-bound world, it's no secret that many of us spend long hours sitting down, leading to potential issues like tight hips, sore lower backs, and bad knees. According to movement specialist and educator, Charlotte Hazelwood, this is a common consequence of a sedentary lifestyle.
To combat this, Hazelwood suggests incorporating simple yet effective stretches into your daily routine. Here are some of the stretches she recommends for office workers:
- Hip Flexor Stretch: Kneel on one knee with the other foot in front, gently lunge forward to stretch the front of the hip.
- Seated Figure Four Stretch: Cross one ankle over the opposite knee while seated, lean forward slightly to stretch the outer hip/glute muscles.
- Butterfly Stretch: Sit with the soles of your feet together, gently press knees down toward the floor to open the hips.
- Pigeon Pose (Modified for Desk): Bring one leg forward bent at the knee and extend the other leg back to open the hip.
Hazelwood emphasizes gentle, accessible movements that combat sitting-related hip stiffness, focusing on proper posture and ease of performance in office settings. For precise, personalized instructions attributed to Charlotte Hazelwood, consulting her official resources, such as her website, videos, or publications, would be necessary.
In addition to these stretches, Hazelwood also recommends taking regular breaks to move around. Getting up and moving every hour is a great remedy for a sedentary lifestyle. Another solution is to do three minutes of brisk walking for every 15 minutes spent sitting down.
One of the stretches Hazelwood demonstrated in a video posted to her half a million followers is the bodyweight butterfly stretch. To do this, sit with the back against a wall, the soles of the feet together, knees out wide and heels as close to the groin as possible. Press down gently on the knees with the hands, and perform 8-10 reps. This stretch can help stretch the adductors.
Another stretch suggested by Hazelwood is the Psoas stretch, which involves standing with a wall or sofa behind you, stepping forward, bending knees, lifting the heel behind you to your butt, shuffling the back knee close to the wall or sofa, pressing hips forward, and holding the position for 30-60 seconds before switching sides.
The 90/90 hip lift exercise is another stretch Hazelwood recommends. To do this, sit on the floor with both knees bent and feet flat, wider than hip-width apart. Twist the body to one side, extend hips to lift the butt off the floor, lower to the floor under control, and repeat on the other side. Perform 8-10 reps on each side.
A simpler version of the inclined pigeon stretch is to practice it on the floor and hold the stretch for 30-60 seconds. This stretch targets the outer glute. For a more intense version, rest one foot, lower leg, and knee on a low bench or sofa so it's perpendicular to the body, flex the front foot by lifting the toes, gently lower the torso forwards to increase the stretch, and pulsing in and out of the stretch for 30-60 seconds.
In conclusion, incorporating these stretches into your daily routine can help ease stiffness in the hips and improve overall health and well-being for office workers. Remember, a sedentary lifestyle is considered harmful for healthy living, so take regular breaks to move around and stretch. Consult Charlotte Hazelwood's official resources for precise, personalized instructions.
- Embracing a well-rounded approach towards health and wellness, science highlights the necessity of flexibility in workplace-wellness, especially for those with a sedentary lifestyle who often struggle with issues like tight hips, sore lower backs, and bad knees.
- Alongside the recommended stretches for office workers, science also advises engaging in fitness and exercise to maintain a healthy living, suggesting regular breaks for movement and three minutes of brisk walking for every 15 minutes spent sitting.
- To further enhance health-and-wellness in the workplace, many find incorporating science-backed stretches and exercises, such as the bodyweight butterfly stretch, Psoas stretch, 90/90 hip lift exercise, and modified pigeon pose, effective in promoting a healthy living and addressing issues related to a sedentary lifestyle.
