Essential hip exercises for desk-bound workers to maintain mobility and health
In today's sedentary work environment, maintaining mobility and reducing the risk of injuries is essential. Charlotte Hazelwood, a corporate office worker turned strength and mobility coach, recommends performing four hip stretches at the end of the working day to alleviate the effects of prolonged sitting.
One of the recommended stretches is the 90/90 hip lift. To perform this exercise, sit on the floor with both knees bent and feet flat, wider than hip-width apart. Twist your body to one side, drop both knees to that side, extend hips to lift your butt off the floor, lower to the floor under control, and repeat on the other side. Perform 8-10 reps on each side.
Another effective stretch is the bodyweight butterfly, which targets the adductors. To do this, sit with your back against a wall, soles of your feet together, knees out wide and heels close to your groin. Press down gently on your knees with your hands, perform 8-10 reps. For an easier version, hold the deepest stretch comfortably for 30-60 seconds without pressing down on your knees with your hands.
The Psoas stretch is also recommended to lengthen the hip flexors. Stand with a wall or sofa behind you, facing away from it, step forward, bend both knees, lift your heel behind you to your butt, shuffle your back knee as close to the wall or sofa as possible, press your hips forward, and hold the position for 30-60 seconds before switching sides. An easier version involves standing, bending one knee to raise one foot towards your butt, holding the top of that foot, bringing the heel closer to your butt while keeping your knees close together, and gently pressing your hips forward.
The inclined pigeon stretch targets the outer glute. To do this, use a low bench or sofa, rest your foot, lower leg, and knee on the platform so it's perpendicular to your body, flex your front foot by lifting your toes, gently lower your torso forwards to increase the stretch, and pulse in and out of the stretch for 30-60 seconds.
Other common hip stretches beneficial for office workers include the hip flexor stretch (lunge stretch), figure four stretch, seated or standing hip circles, and pigeon pose.
Remember, maintaining slow controlled movements, avoiding bouncing, and holding each stretch for 20-30 seconds, repeating on both sides, is crucial for performing these stretches correctly.
In addition to regular stretching, getting up and moving around every hour is a remedy for a sedentary lifestyle. Doing three minutes of brisk walking for every 15 minutes spent sitting down is another solution.
A sedentary lifestyle is considered harmful for healthy living, and many people find it necessary to spend long hours at their desks to earn a living. Tight hips can be linked to a sore lower back and even bad knees, according to Charlotte Hazelwood. Therefore, incorporating these simple hip stretches into your daily routine can significantly improve your mobility and overall health.
If you're interested in more detailed instructions from Charlotte Hazelwood, you may need to check her official content or resources. Alternatively, attending an online class or workshop where she teaches hip stretches could provide exact guidance.
- By adopting hip stretches like the 90/90 hip lift, bodyweight butterfly, Psoas stretch, and inclined pigeon into a workplace routine, one can enhance flexibility and reduce the risk of injuries associated with a sedentary work environment, contributing to overall health and wellness.
- Science supports the effectiveness of fitness and exercise in maintaining mobility and preventing injuries in the workplace, making these stretches an essential part of a productive and healthy living.
- To combat the adverse effects of a sedentary lifestyle, integrating these hip stretches and regular movement breaks, such as three minutes of brisk walking every hour, into your daily routine can greatly improve your overall health and well-being, both in the workplace and beyond.
