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I sit at a desk all day and feel tight after a few hours, what can I do?

A great stretch you can do in your office is the called the standing hip stretch. This will keep your hips from becoming stuck in that flexed or seated position. Perform this stretch 1 to 2 times a day, and hold the stretch for 30 seconds.

Dr. Mike Clark, DPT
Fitness

Sitting for extended periods, or any other activity that requires repetitive movements, leads to muscle imbalances (muscles that become too short/tight or too long). When we sit for extended periods the muscles that typically become tight are the hip flexor muscles, which are responsible for bringing our thighs closer to our hips, our chest muscles, responsible for reaching forward and typing on the keyboard, and the muscles of the front of our neck, usually used to help us get a closer look at the computer screen.

A really simple solution to minimize tightness throughout the day is to take a stretch break! Set an alarm or recurring reminders on your computer for every 90 minutes to two hours to remind you to stand up and stretch out. Repeat the following three stretches – holding each one for at least 30 seconds – throughout the day to keep you feeling loose and limber:

  • Standing Hip Flexor (Front of Hip) Stretch

[media id="DEV__4c82394d432704_32186942" title="Standing Front of Hip Stretch"]  

  • Wall Chest Stretch

[media id="DEV__4c824077efb095_01397614" title="Wall Chest Stretch"]  

  • Standing Front of Neck Stretch



Continue Learning about Flexibility Training

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Are There Specific Stretches I Can Do to Prevent Hip Pain From Occurring?
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.