5 Stretches for Hips and Back if you Sit All Day

Hey you in the chair!  How does your body feel right now? Tight? Sore? Stiff?  Take a few minutes to run through these stretches and I promise you will feel better!

Shoulder Packing

A great one to do throughout the day!  Sit with feet hip width apart and bellybutton pulled towards your spine, let your arms hang by your side and look straight ahead. Exhale and pull the shoulder blades down and back, squeezing them together. Without letting your lower back arch or allowing your head to go forward, hold the shoulder blades together for 5 seconds.  Release and repeat. This helps realign your posture and eliminate the hunch caused by forward shoulders.

Heather Valentine onefitmother.com

Door Chest Stretch

Standing in a doorway, pack your shoulders (remember to pull your bellybutton towards your spine) then place hands on either side of the doorway at chest level.  Take one step forward and allow your chest to stretch. Hold for 30-60 seconds.

Heather Valentine onefitmother.com

Puppy Dog Pose

Standing with feet hip width apart bend at the hip using the desk for support. Press the hands down and stretch through the arms while pulling your hips back toward your heels. This deep stretch is a cross between child’s pose and downward facing dog and is all about lengthening the spine and hamstrings.

Heather Valentine onefitmother.com

Figure 4 Stretch

Cross one leg over the other, so your ankle aligns with your knee. Hold it for a few breaths, then repeat on the other side. If you want to go deeper, lean your upper body over the desk.  This opens up the hips and can relieve lower pack pain caused by tight hamstrings.

Heather Valentine onefitmother.com

Seated Twist

Gently twist your body in your seat so that your left arm is resting on the back of the chair and your right arm is resting outside of your left leg. Hold for 30-60 seconds then repeat on opposite side. Twisting is also good for digestion so try this post-lunch.

Don’t forget the importance of good posture every day.  It can reduce the tension in your neck, shoulders and back, improve organ function while strengthening your all-important core Yes, it’s hard and tiring at first, but the struggle for better posture is so worth it. For more tips on how to improve your posture click HERE.

About Heather Valentine

Heather Valentine is a National Academy of Sports Medicine Certified Personal Trainer and Nutritionist who believes in building your best body from the inside out.

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