A little over a year ago, I shared with you some upper body workday stretches. This time I would like to share lower body stretches that can combat some of the ailments that results from sitting too long. All of these can be done right in your office.
VIEW HealthBit CXIII: Lower Body Stretches to Balance out Prolonged Sitting (NB: All stretches should be held for a minimum of 20 seconds and performed 2-3 times if possible. No bouncing.)
Hamstring Stretch
The hamstrings are located behind the leg. There are many variations to the hamstring stretch. It can be done standing, seated or lying on the back. The most effective standing move can be performed by placing a foot on a low chair or a step, or leaving it on the floor if need be, with the foot flexed and toe pointing up. You then lean forward with a straight spine until a stretch is felt along the hamstring. This stretches the entire hamstring, from the buttocks attachment to the knee attachment.
Image from https://workoutlabs.com/exercise-guide/standing-hamstring-stretch/
Quadriceps Stretch
The quadriceps muscle consists of four muscles on the front of the leg (hence “quad”). The most effective quad stretch is done standing. To perform, simply grab hold of a stationary object for balance with one hand and use the opposite hand to grasp one leg around the ankle, lifting it toward your buttocks. The body should be kept upright and the heel approximated to the buttocks as closely as possible
Image from: https://www.physioprescription.com/2014/06/14/knee-sprain-treatment-heal-strong-self-treatment/
Iliopsoas (Hip Flexor) Stretch
The iliopsoas is a group of muscles that run deep to the quadriceps. This muscle is often very tight, and commonly overlooked. To stretch this muscle, you must assume a lunge position with the affected leg knee down, and the other leg stepped forward with the foot flat on the ground and knee at 90 degrees. The upper body is kept upright. You then press your hips forward towards the front leg, making sure not hinge at the waist or you will lose the stretch. You should be feeling the stretch is in your back leg. (NB The back knee can be placed on a soft object, or raised off the ground into a standing lunge if need be.)
Image from http://dc-injuryclinic.co.uk/a-pain-in-the-psoas/
Buttocks Stretch
The major muscles of the buttocks are gluteus maximus, minimus and medius. There is also a muscle deep to these, called the piriformis, which can be stretched along with the glutes in the following stretch. To perform this, sit on your chair and cross your legs, with one ankle resting on the other knee, in a “figure four” position. Sit up straight and then gently hinge forward at the waist. You should feel the stretch in the buttocks of the leg that is crossed.
Image from: https://nuchiro.wordpress.com/2011/02/23/making-your-low-back-happy-stretches-for-your-low-back/