Stretches to relieve muscles from sitting

Traveling far distances. Working at a desk. Binging on your favorite show. Spectating a game. All are examples when we are apt to sit for prolonged periods of time. It is important to remember to keep ourselves moving, most of us have heard that advice before. But when you need to hit that final mile marker, submit a report before 5 pm, watch one last episode of your favorite show, or your team goes into overtime Eric Fjeldheim and Tyler Turbak, Doctors of Physical Therapy at Prairie Lakes, have a few stretches to relieve key muscles that can become tight from prolonged sitting. And remember - the best way to feel great is to take breaks and move.

 SEATED PIRIFORMIS STRETCH

While sitting in a chair, cross your leg with the ankle of one foot on the knee of the other. Next, pull the top knee upward towards your opposite shoulder for a stretch.

SEATED HAMSTRING STRETCH

While seated, rest your heel on the floor with your knee straight and gently lean forward until a stretch is felt behind you knee/thigh.

STANDING EXTENSIONS

While standing, place your hands on your hips and lean back to arch your back.

 Hip Flexor Stretch Standing Foot on Chair

Image depicts stretching the right side hip flexors.

SETUP: Stand tall in a staggered stance with your left foot back and your knee straight 2. Place your left foot on a chair, stool, bench, on the running board of the vehicle 3. Place your hands on your pelvis to keep it from tipping down in the front.

ACTION: Move your trunk and pelvis forward as one unit without tipping your pelvis down in the front. *You should feel a stretch in the front of your right hip and thigh.

These stretches are intended to provide examples of general stretching activities that may be beneficial to you. There is no intention for these to treat chronic conditions or prolonged symptoms you may be experiencing. If you have chronic joint pain or muscle tightness we recommend consulting with a licensed medical practitioner. 

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