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By Lollie Hancock
Beauty and Self Care Reporter
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Anyone who works a desk job will relate to feeling aches and pains as a result of being sat at a screen for long periods—it comes with the territory.
Whether it's a sore lower back from an unsupportive chair, or shoulder and neck discomfort from hours of typing, pain from your working position can lead to long-term health and muscular issues.
The increase in the number of people working from home has exacerbated the situation, with many now missing out on exercise because they no longer commute.
Read More on Wellness & Fitness
If you're feeling sore after spending time at your desk, there's a range of stretches and exercises you can add into your daily routine to help relieve the tension before it becomes something more serious.
Mobility coach and PT Anthony Green shared two stretches everyone who has stiff hips and lower back pain should consider doing in a post to Instagram, gaining over 440,000 likes and 11 million views.
A post shared by Anthony Green | Mobility (@coachgreen.pt)
In the viral clip, Green demonstrates a dynamic hip flexor stretch and kneeling hip CARs (controlled articular rotations), both of which only need a single piece of equipment we guarantee you have access to: a wall.
To find out more about how the stretches help relieve pain, Newsweek spoke to John Gallucci, chief executive of JAG Physical Therapy, which has locations across the U.S.
"These movements help because they stretch your hip flexors, which are crucial because they power all lower body movements, from walking to squatting," Gallucci said. "When you sit for a long period of time, your hips and gluteus muscles become more tight, being that they're in a shortened position for an extended period of time. By performing these stretches, the muscles can begin to loosen up, allowing for more flexibility in that area, decreasing any pain associated with the tightness."
When it comes to the exercises shown in the video, Gallucci confirmed that they can bring huge benefits.
"The first movement is beneficial for somebody that has good lower back mobility to begin with," he said. "However, if you suffer from low back pain and are looking to stretch the hip flexor muscles after sitting all day, I recommend a kneeling hip flexor stretch versus the dynamic hip flexor stretch."
A kneeling hip flexor stretch will see you place one leg bent in front of you, with the other stretched to the ground behind. Similar to a lunge, push your hips forward to stretch the hip and thigh, or hold the ankle of the back leg and pull it towards you for a deeper stretch.
As for the second stretch, Gallucci said: "Kneeling hip CARs are beneficial and manageable for those that suffer from tight muscles after sitting all day. These movements do not require excess equipment or a large amount of space, and therefore, are accessible to be done anywhere."
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How Often to Move When Working a Desk Job
It can be easy to lose track of time and become so invested in a task that hours can pass without taking a break, but it's important to allocate a few minutes to moving your body.
Galluci recommends regularly stepping away from your computer.
"A good rule of thumb is to get up for five minutes every half hour when sitting," he said. "These breaks can be as simple as standing up and stretching or taking a short walk around the office or outside.
"Sitting for too long leads to increased muscle pain, poor posture, and is also linked to higher rates of cardiovascular disease and diabetes. Getting up and moving around for at least an hour a day keeps your body active and lets your mind have a break as well, leading to a better mood."
The Best Stretches if You Sit a Lot
- Dynamic Hip Flexor Stretch
Position your lower legs raised against a wall behind you, with your upper body in the cobra position. Lift your upper body using your arms to feel the stretch.
- Kneeling Hip CARs
Kneel arm's length away from a wall, with your palms flat to the wall and hips below your shoulders. From this position, lift one leg at a time and move from a kneeling position bringing your leg to the back, stretching the hip. - Dead Bug Exercise
Galluci recommends this exercise, and explained: "To complete this exercise, lie on your back with your arms at shoulder level raised toward the ceiling. Bring your legs up into tabletop position, slowly extend your right leg straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground. Bring your arm and leg back to the starting position. It is important to keep your back flat on the floor throughout the entirety of the exercise. Repeat 12-15 times."
- Child's Pose and Cobra Stretch Another recommendation from Galluci, who shared that: "These two stretches will target each side of the body to help loosen any tight muscles. The Child's Pose stretch targets lengthening the back muscles around the hips. Kneel and sit on your knees on a firm surface, lean forward, keeping your hips on your heels, and rest your forehead to the floor. Hold this pose for 20 seconds and perform three times
"The Cobra Stretch targets stretching the front muscles of the hips, legs and core. Lying on your belly on a firm surface, bend your elbows and place your hands on the floor next to your ribs, stacking your wrists and elbow. Press up so your head is facing forward and hold the pose for 10 seconds. Repeat five to six times."
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