Prolonged desktop work can lead to musculoskeletal problems ranging from pain and annoying pain to injuries. This month, we launched a SIX SERIES Showing how to stretch and strengthen the parts of your body to prepare them for marathon sessions on your desk. We will arrive a new exercise routine every week, each focused on a different area of the body, which will help relieve Work -related problem desk.
Last week we publish lower back exercises. This week? We will go to their hips and hamstrings.
For more information on how to be sitting affects the body, and why these exercises are important, read our First piece In the series. And you can find the entire series here.
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A routine for your hips and hamstrings
When we sit down, the hips and knees flex at an angle of 90 degrees. Hip flexors, muscles that run along the front of the hip, compress and shorten. Over time, like a rubber band that is intact in a drawer for a year, they lose elasticity. When you stand, these muscles stretch at 180 degrees, which often results in hip and pain. The flexor muscles of the hip are anchored to the lumbar column and pull the lower back, so the tension in the hips also contributes to low back pain.
Similarly, when the knee bends at an angle of 90 degrees, the hamstrings are shortened and tightened. The oppression in the hamstrings pulls the pelvis and can cause buttocks and lumbar pain and can put it at risk of tear the hamstrings when running or participating in sports.
Do these exercises to help stretch and strengthen your hips and hamstrings. They are demonstrated by coach Melissa Gunn, from Pure Strength La, whose team trains desktops on how to protect their bodies through exercise.
- Stand up and lift your right knee up, at hip height, as if running. Turn the right thigh outside, to the side, still at hip height. Then lower the foot to the ground, so that their fingers touch the floor. Now lift your leg and return to the initial position, touching the floor with the fingers of the feet. Do 10 times and repeat on the other side.
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Sitting in a chair, place the left ankle on the right knee and lean forward, shaving the hips, lowering the chest to the leg. Feel a stretch on the left hip. Repeat on the other side. Do 10 times.
- Put on the right foot. Place your right foot on the left ankle and lean forward, keeping your knees straight. Feel a stretch in the hamstrings.
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Place the foot heel on a sofa or coffee table and extend the leg, keeping it straight, the fingers pointed. Double the waist, keeping your back straight and chest up. Do it until you feel a stretch in the hamstrings. Do it 5-10 times on each side.
- In a standing position, at a distance of the hip standing, it takes a step forward with the right leg, so that the rear leg is straight, the soil heel and the right leg folds at an angle of 90 degrees (with the thigh parallel to the ground). Goet the pelvis and drop your hips gently, keeping your back straight. Keep pushing forward for 30 seconds, feeling a stretch at the front of the hip and quads of the left leg. Then go up again. Do five times. Change the sides.
(The exercises came from Dr. Joshua T. GoldmanUCLA Sports Medicine; Melissa GunnPure strength; Tom HendrickxPivot physiotherapy; Vanessa Martinez Kercher, Indiana University-Bloomington, School of Public Health; Nico pronkHealth Partners Institute; Niki SaccarecciaLight inside yoga.)
