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LOWER BACK STRETCHES FOR THE DESK WARRIOR

When we are seated for long periods of time, we cultivate muscle imbalances around our lumbo pelvic hip region that will effect our movements when we walk, during sports, or when we engage in activities that require hip stability. 

While we cannot avoid a seated position for work, we recommend that you "reset" the muscles and joints in your hips by standing up every hour spent seated and performing the following stretches. 

 

Seated Rotation

Step 1 - Cross your leg and place the opposite elbow on the knee of the crossed leg. 

Step 2 - Leveraging off the chair with the other arm, twist yourself to the side of the crossed leg till end range and hold for a duration of one breath. Repeat for 10 repetitions. 


Step 3 - Repeat on the other side.  

 

Figure Four Stretch - Piriformis

Step 1 - Cross your legs in a figure 4 position and place one hand on your ankle, and the other on your knee. 

Step 2 - Without rounding your back, push yourself forward towards the floor and hold for a duration of one breath. Repeat for 10 repetitions. 

Step 3 - Cross the other leg to a figure 4 position and repeat. 

 

Seated Hamstring Stretch

Step 1 - Outstretch your leg and rest it on your ankles. 

Step 2 - Without rounding your back, reach down towards your feet and hold that position for a duration of one breath. Repeat for 10 repetitions. 

Step 3 - Repeat on the opposite leg. 

 

Quadriceps Stretch

Step 1 - Stand beside your chair and place one knee on the chair while the other leg supports your bodyweight. 

Step 2 - Grab the feet that is on the chair with the opposite hand and pull towards your hips and hold the position for a duration of one breath. Repeat for 10 repetitions. 

Step 3 - Repeat on the opposite leg. 

 

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