Oh that lovely 9-5, does if have you sitting most of the day? Do you notice any tightness, aches, or pains in your low back, hips, or chest? Do a quick “check-in” with yourself. Move around a little. What do you feel? If you have tightness anywhere, it could be due to the cumulative effects of sitting. This 12 minute stretching routine is the perfect remedy to “undo” the effects of sitting all day.
Of course, if you can opt for a standing desk, this can help alleviate a lot of the discomfort that comes with sitting most of the day. Even if you have a standing desk (which I highly recommend), there are inevitably times you will need to sit – eating, meetings, etc.
Benefits of my stand up desk include:
- Low back pain relief
- More opportunity for stretching
- Burns more calories
- Spinal health – not leaning forward (in flexion) all day
- Walk around more often than if sitting
- Feel less lazy about the day at work
- Random exercising at your desk
After coming home from a long day of… sitting… give yourself 12 minutes to unwind, open up, and you will feel so much better, I promise.
Props used:
Poses:
Child’s pose: Toes touch, knees wide, arms reach out in front, rest forehead to mat.
Cobra variations: Lay on stomach, feet together, arms by sides, start by lifting the crown of your head up and have the rest of your vertebrae follow.
Face down chest opener: Arm like a T and goal post arm variation. Lying face down, reach out to the side, press yourself over with the opposite arm, reach your opposite leg behind you.
Runners lunge: Right leg outside of right hand, back knee down, hands on blocks or mat, untuck toes, shift hips forward.
90-90 lunge: Back knee down, front leg foot down, create 90 degree angles with legs, rotate pelvis under, low belly pulls in and up, engage glute muscle to press hip forward for a hip flexor stretch.
Restorative Poses:
Supported bridge pose with a block: Lie on your back, place your feet on the mat about a foot from your seat, place a block under your sacrum.
Single leg modified bridge with a block: Release one leg straight, pull the other knee toward your chest (gently).
Supinated butterfly: Lie on back, legs wide soles of feet together, press hands into the top of thighs, create space in lower back.
Legs up the wall (or hips on a block): Keep the block under your sacrum, lift your legs vertical.
You made it through!! See doesn’t that feel better?
I do this routine any time I’m feeling tight, immobile, stuck, having pain in my back or hips, you name it. Do this every day and you will notice a major difference in your body mobility!
Did you try this routine – let me know how it went! I’m always open to your feedback! Either in the comments below or email me at shay@thebodybulletin.com 🙂
Disclaimer: All opinions are my own. This post is intended for educational, inspirational, or entertainment purposes only. I am not a doctor, the content on this blog is not intended to be substituted for medical advice.
