Sitting Stretches

As many of you know, Jack and I are on a 10 week road trip around the country called Jacks Journey USA, we have now logged over 3,100 miles in less than 3 weeks so needless to say, we have done a lot of sitting. The body is not designed to sit for hours on end. It causes the hip flexors in the upper front of the legs to get tight which in turns pulls on the pelvis which in turn causes the back and hips to get tight and the butt muscles to get weak.  Everything is connected!  There are a few crucial stretches that you can do if you sit for prolonged periods of time.

Hip Flexor Stretch:

Stand up straight.  Step back with your left leg so that your back heel pushes into the floor. Bend your right knee.  Push your pelvis forward.  Lean your upper body back.  You should feel this stretch in the top of the left leg.  For a deeper stretch, raise your left arm when you lean back.

Hold for 30 – 60 seconds and remember to BREATH!

Do the other right leg now!

Hip Stretch

You can do this stretch seated or standing.  I needed to get out of the RV for awhile so I stood but if you are on an airplane or stuck at your desk, you can do it seated.  Bend your left leg.  Bring your right leg up and place your right ankle on top of your left knee.  Lean forward.  You will feel a deep stretch in your right hip.

Breath into the stretch and on each exhale take the stretch a little deeper.

Remember to do both sides!

Another great thing that you can do to open up your hip flexors and work your hips is to walk backwards.  Take long strides and feel the front of the leg stretch.  Squeeze your butt as you push back with your leg.  This will work the gluteus maximus muscles that get weak from hours of sitting!

I hope that these stretches help! I did them at every gas stop and I never had any back pain or tightness. Stay tuned for a few upper body stretches that will help with the shoulders in the ears syndrome!