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Best Hip Stretches if You Sit All Day Long

Best Hip Stretches if You Sit All Day Long

Does your job have you sitting for the majority of your day? With more people working remotely these days, we are spending less time moving our legs and hips, causing them to become stiff and tight. We lack the flexibility and mobility in our hips and legs which is vital for balance and flexibility, especially as we get older. 


To combat the side effects of sitting all day, here are 5 stretches you can do anywhere:


*No equipment is necessary for these stretches, but we do recommend using a yoga mat! 

Floor Hip Flexor Stretch

Start by lying on your back and lift one knee to your chest. Hold for 30 seconds, release, and repeat the stretch for the other leg. Repeat this move 3-4 times to feel the benefits!

Catcher’s Stance Stretch

Just like the name implies, you will crouch low until you feel the stretch opening up your hips. Start from a standing position by spreading your legs apart and pointing your feet out. Keeping your feet flat on the floor, squat as low as you can and to the point where you can hold that position for 20 seconds or longer. Release by setting your hands in front of you on the floor, or on your knees,  and rolling yourself slowly back up to stand. You can hold this stretch for 30 seconds or up to a minute. 

Butterfly Stretch

Start by sitting on the floor and lengthen your spine, keeping your chest tall. Bend your knees and bring the soles of your feet together. Place your elbows on your knees and wrap your hands around your ankles. Using your elbows, press your knees down to the floor to feel the stretch in your hip flexors. Bring your feet closer to your body to feel a deeper stretch. Hold for 30 seconds or up to a minute. 

Low Lunge or Runner’s Lunge

Start by placing both knees on the mat and keep your feet flat against the mat. Extend one leg forward in a lunge position, and push your hips forward. Sit up tall, and place your hands on your front knee. Try not to let your knee extend past your ankle. Hold this position for 30 seconds or up to a minute, then switch sides.

Lying Butterfly Stretch

Lie flat on the floor or your mat and bend your knees so that the soles of your feet can press together. Try to keep your knees flat against the floor. Let your arms relax by your sides, let your shoulders drop, and close your eyes. Relax and focus on your breathing. Hold this position for 30 seconds or up to a minute. If the position becomes too uncomfortable, slide your feet down the mat to the point where you are comfortable, but still feeling the stretch.