The Antidote to Sitting: Stretches & Exercises

Stretching is a low-impact method of exercise designed to increase flexibility and tone the muscles of the body.

If you sit for long periods of time as part of your working day, you’ll probably have suffered from a sore lower back, stiff neck or shoulders, or tight muscles in your legs from all the time spent at your desk. Sitting for long periods tends to make our muscles feel tighter, with the legs and hips particularly affected. The good news? Regularly moving and stretching these muscles can help improve your comfort and mobility.

In this blog post, we’re giving you the stretches you need to keep you comfortable! These can be done before, during, or after work to keep your hips and legs flexible and break up continuous sitting.

Let’s get started.

Before you try these stretches & exercises: Be aware that you need to be in good health in order to do so. If you’re unsure whether it would be safe for you to complete these stretches due to your level of fitness, general health, or physical ability, please speak to your GP.

*The Lloyd’s Wellbeing Centre does not claim responsibility for any injury arising from the performance of these stretches or exercises.*

How to stretch: Always stretch slowly and smoothly until you feel the stretch in the desired muscle. Do not force the stretch or bounce to get into it. If you feel any pain, you should stop. If you need support, improvise by holding on to a secure chair or stair bannister.

Hip Flexor Stretch:

Plant one foot onto a step with the other foot behind you on the ground (you can do these on any steps, inside or outside).
Push your hips very gently into the stretch, keeping your body upright (hold onto something for support if needed).
The further you push your hips, the deeper you’ll feel the stretch.
Hold for 20-30 seconds and switch legs.
Repeat this 2-3 times.

Superman Stretch: Hip Flexor + Shoulder Mobility

Place your hands shoulder-width apart on the floor and your feet hip-width apart in a straight arm plank position (as shown).
Bring one leg forward to the outside of your hand, keeping your back flat and your head looking forward.
Brace yourself by tensing your core.
Rotate your arm next to the foot up and over, with your head following your hand, and hold for 5 seconds.
Repeat the whole process at least 5 times on each side.
A gentler version (picture 4): do not lunge quite so deep; only go as far as you can achieve and build up each day as your muscles begin to loosen. Stop if you feel any pain.

Stretch and Mobilise your Thoracic Spine

Lie on your back, with your arms out to the side in a T shape.
Lift your knees up off the ground into a 90-degree position.
Rotate your knees to the left, ensuring your shoulders do not leave the ground. Go as far as you can without any shoulder movement.
Do this slowly and carefully, in a controlled manner.
Hold for 5 seconds on each side, repeat 5 times on each side.

Stretch and Mobilise your Thoracic Spine

Lie on your side, one hand on top of the other.
Open your chest into a T position.
Again, ensure your opposite shoulder does not come off the ground.
Repeat x10 on each side, 3 times.

Piriformis Stretch: Relieves tension deep in the buttock area from sitting for long periods

When seated, cross one leg over the other, making a triangle.
Use your arm to apply gentle pressure to the inside of the knee to feel a stretch. Some of you may find this difficult as this is an area where you may experience inflexibility, so take it easy; it can take lots of practice to get this area loosened up!
Hold the stretch for 5 seconds as you inhale.
As you exhale, increase the pressure gradually placed on the knee. Again, take it easy, and listen to your body. Stretch gently and build up over time.
Repeat 5 times on each side.

Star Reach: shoulders, chest, mid back, ankles, hip extension stretch

Plant your legs slightly wider than your hips.
Reach your arms up, with palms facing forwards.
Spread your fingers out.
Go onto your tiptoes (for plantar flexion in the feet).
Hold for 10 seconds and repeat 5-8 times.
Use this opportunity to take some nice deep breaths, fill your lungs right to the base, then breathe out. This will help with tightness around your ribcage.

Summary

Stretching is a great way to reduce pain and tension, especially when your day-to-day involves a lot of time spent sitting down. It’s so important to get up and out of your chair, move around, and keep your musculoskeletal system healthy. Stretching regularly will improve your range of mobility, flexibility, and strength levels, while also keeping you comfortable and reducing your chances of suffering from desk-related musculoskeletal disorders and aches and pains (including tension type headaches, repetitive strain injury (RSI) and back pain).

However, always remember to be safe and listen to your body! Never push yourself too far, and stop stretching if you encounter pain or discomfort.