As many of you know from personal experience, prolonged sitting at your desk can lead to pain, stiffness and tight muscles.  Since work and life often require sitting we would like to share with you a few simple stretches to minimize the effects of this prolonged periods in this position.  Frequent breaks can also be helpful – standing up, stretching or taking a quick walk around the office every thirty to forty-five minutes.  Moving around may not always be possible during a busy work day.  Below are a few stretches that you can do while you are sitting in your chair at work.

Sitting Hamstring Stretch


Sit on the end of a chair as pictured.  Stretch your right leg straight in front of you with your knee straight and your foot pulled toward you so your toes point toward the ceiling.  While keeping your spine in neutral, hinge forward at your hips and lean forward until you feel the stretch down the back of your right thigh from your hip to your knee.  Relax and breathe deeply as you stretch, do not bounce.  Hold the stretch for 20-30 seconds.  Repeat the stretch on your other leg.

Sitting Piriformis Stretch


Sit on the edge of your chair as above.  Place your right foot on the floor directly in front of your right hip.  Cross your left leg over your right thigh and place the outside of your left lower leg just above your right knee.  While keeping your spine in neutral, hinge forward at your hips and lean forward.  You should feel the stretch down the back of the left hip.  For a deeper stretch gently push your left knee towards the floor.  Relax and breathe deeply as you stretch, do not bounce.  Hold the stretch for 20-30 seconds.  Repeat the stretch on your other leg.

Sitting Hip Flexor Stretch


Sit on an angle on a chair so your right buttock is firmly on the chair as in the picture above.  (Your left buttock will not be on the chair). Place your right leg directly in front of your right hip with your knee bent to slightly less than 90 degrees.  Reach your left leg behind you, directly in line with your left hip.  Place your left toes on the ground and bend your left knee slightly. While keeping your spine in neutral, lean back slightly to feel the stretch in the front of your left thigh.  Be sure to engage your abdominals to prevent overarching your back.  Relax and breathe deeply as you stretch, do not bounce.  Hold the stretch for 20-30 seconds.  Repeat the stretch on your other leg.