How to Do a Hip Stretch in the Office

Sitting at a computer all day can lead to some stiff and unpleasant afternoons. Take a few minutes to stretch areas of your body such as your hips. This helps maintain flexibility, prevent stiffness and numbness in your limbs and gives your mind a break while doing something your body enjoys, thus increasing your energy.

Difficulty: Easy

Instructions

1. Hold all stretches for 15 to 30 seconds for maximum benefits. Feel the pull of the stretch, but be sure to stay within a comfortable limit.

2. Sit in your chair and extend one leg forward so it is straight out in front of you, heel on the ground, toes pointing upwards. Lean forward and hold. Repeat with the other leg.

3. Scoot to the edge of your chair. Lace your fingers underneath one quad and lift towards your chest to stretch your hip, hamstring and lower back. Hold and repeat with the other leg.

4. Place feet flat on the floor, sit up straight and lift one ankle onto the opposite knee (imagine the male version of "crossing your legs"). Lean forward and hold. Repeat this stretch with the other leg. If you are not flexible enough to get your ankle up to your knee, try straightening the opposite leg and then resting the ankle on the shin area instead of the knee. This is a good hip and lower back stretch and is good for sciatica.

5. Stand in front of your desk, bend one knee, turn it outward and place it flat on top of the desk. (It should look like half of the "Indian style" sitting position from elementary school.) Take the stretch one step further by slowly leaning forward. Take it a bit further by twisting out while leaning forward. For example, if your left leg is on the desk, lean into your right and look over your left shoulder. You can even place your left arm behind your body to further this portion of the stretch.

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