You might not be aware of this but sitting for excessively long periods of time is a risk factor for early death… yep I thought I would start this article with a BANG! Are we all awake now? So sitting all day will make the front of your body tighten up and when these specific muscles tighten up it creates a musculoskeletal imbalance. If you work in an office or your job predominantly involves being sat at a desk… this isn’t the greatest news you’ve heard this week. But there is no need to fret! We have looked into the 5 most effective stretching exercises to do after sitting all day and we’re bringing them straight to you lovely people! Your welcome!
Stand facing away from a wall with your heels roughly one step away from the baseboard. Place your arms over your head, elbows bent backward so that your palms are facing the wall and slowly lean back and catch your body weight with your hands. Walk your hands down the wall until you begin to feel a stretch. Please start this exercise slowly and don’t try to push yourself and cause an injury. This stretching exercise is perfect for improving posture and supports the muscles that support your spine.
Stand tall and clasp your hands behind your back, with your palms pressed together and arms fully extended. Take a deep breath in, look up toward the ceiling, then as you exhale, press your hands down as far as you can as you draw your shoulders backward to widen the chest. Hold for 10 seconds, release and repeat two more times. This stretching exercise is important to stretch your shoulders and reset correct posture.
Stand with your legs slightly wider than hip width and reach your arms high to the sky with your palms facing forward. Spread your fingers as wide as you can and rise onto your tippy-toes. You should experience an exhilarating stretch from the extension of the ankles, knees, hips, chest and shoulders. This stretching exercise lengthens the body by stretching.
Find a wall and stand facing the wall, feet hip-distance apart. Flex your right foot and place the ball of your foot against the wall, your heel on the ground. Press your heel down to deepen the stretch and lean slightly forward, hands light against the wall, if you need even more. Hold for 15 seconds, release and repeat before switching legs. This stretching exercise is effective for calf lengthening.
Lie facedown with your ankles resting on a foam roller. Press your forearms into the floor and pull your shoulders back as you raise your head up and back. This stretching exercise is great for stretching your hip flexors, strengthens your glutes, opens your chest and shoulders and strengthens your lower back.
If you prefer more of a visual approach give this a try!