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A 10-Minute Stretching Routine to Counteract Sitting

May 24, 2021 4 min read

 

Humans are meant to keep on moving. Modern life has unfortunately made us all more sedentary! Spending a long time sitting down can be hard on your hip flexors and spine as well as weaken your core and glutes. That’s why it’s important to have a chair that adheres to your body (one such as Omega Chair), but also move during the day. We know that’s not always a possibility, so adding these stretches to your daily routine can work wonders. We’ll begin by releasing the tightness that has developed in your back, shoulders, chest, and core, followed by activating and strengthening those muscles. 

1. Desk-Chair Lung

Time to stretch your hip flexors and quads! Stand in front of a non-rolling chair. Lift one leg and place your shin on the seat. Hop your other foot forward to begin a lung stance carefully. On your forward leg, make sure your knee is above your ankle and not beyond your toes. Now, pull in your stomach and tuck your tailbone down to tilt your pelvis forward and sink your hips. You’ll stretch your back leg’s hip flexors. If you’re feeling stable, lift the arm on the side of your back leg and lean towards the opposite side. This will deepen your stretch! Hold for 15-30 seconds.

2. Crescent Lunge to Warrior One

To be able to obtain a crescent lunge, go into a split stance with both your feet pointed forward and maintain your back leg straight and your front knee bent over your ankle. Close in on the ball of your back foot. Square your pelvis by trailing your hip forward. Now, place your palms together and reach up to open your abdomen and chest. Carefully lower your hips deeper into the lunge and long for around 15-30 seconds. From the crescent lunge, we’ll move into the warrior pose. Turn your back foot out to a 45-degree angle, straighten your leg, and place your heel down. Rearrange your pelvis and reach up. Hold for 15-30 seconds. Now repeat both poses with your opposite leg.

3. Posterior Neck Stretch

Return length to your neck with this stretch. You can try this either sitting or standing. Keep your spine straight, shoulders relaxed, and neck centered. Try tucking in your chin and pull your head down stretching the back of your neck. Hold for 15-30 seconds. Now, pull your ear toward your shoulder then your nose, and hold for 15-30 seconds as well. 

4. Torso Stretch

Ready to lengthen your spine and stretch your core? Sit or stand with your back straight and keep your shoulders relaxed. Interlock your fingers and stretch your arms towards the ceiling. Breathe deeply a few times and lean back. Hold and continue breathing. Return to the starting position, lean to one side, and then the other. 

5. Supported Low Backbend

Stretch your hip flexors using a yoga block, foam roller, rolled yoga mat, or folded beach towel under your pelvis and lying down on the floor with your feet flat on the floor. Position your tool perpendicular to your body under your booty. Carefully extend your legs to deepen the stretch on your hip flexors. If your toes come up, that’s normal. Try keeping your heels on the floor. If you feel like you need more stretching, hug one knee to your chest then switch sides. Try doing this stretch for 25 breaths or about two minutes. 

6. Supported High Backbend—Upper Back

Now we’re opening up your chest to correct that posture. We’re going to be using the same tool as before. Lie on your back and keep your legs straight with the tool perpendicular under the base of your shoulder blades. If your tool is tall (such as a foam roller), you can try interlocking your fingers under your head to support your neck. If not, stretch your arms into a T-shape with your palms facing upward. Now, form a Y with them or bend your elbows to a W. Hold for two minutes or 25 breaths.

7. Locust Pose

We’re going to activate the posterior chain along the back of your body. This will reset your posture and “wake up” muscles that have been tight all day. Lie flat on your stomach and place your arms on your sides. This is actually the opposite position that your shoulders are accustomed to if you sit on a desk. Reach back with your fingers and keep those toes pointed. Use your lower back and lift up. Pull up your torso and legs off the floor. Hold for five to ten breaths and get into the original pose. 

8. Half- and Full-Bow Pose

To obtain this pose, lie flat on your stomach and keep your legs together. Bend your right knee and reach your right hand back to be able to grab your ankle. If you have a hard time reaching it, try looping a towel around it and grab onto the ends. If you want to challenge yourself a bit more, kick your foot backward into your hand. This will lift your chest and thigh off the floor. Pull your free arm in front of you or along your side. Hold for ten breaths and repeat on the other side. 

9. Bridge Marches

With these bridge marches, we aim to activate and strengthen your glutes, hamstrings, and lower back. If your neck hurts, consult a physician before continuing. Lie on your back and keep your knees bent and feet flat. Use your abs! While squeezing your glutes, back, and hamstrings, press down with your feet. Pull up your hips so your torso and thighs are forming a straight line. Hold. If you want to deepen the stretch, lift one foot off the floor a little bit and put your weight into it. Now do the opposite foot. Switch back and forth for 30 seconds. 


Let us know how these stretches helped you out! Interested in getting your own Omega Chair and feeling fantastic after a long day’s work? We got you.