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The Single Best Stretch for Desk Workers
Table of Contents
Narratives
Sitting All Day?
If I could only pick one stretch for people who sit all day, it would be the rear leg lift lunge.
Start in a normal hip flexor lunge with your torso upright.
Place your back foot on a raised surface. A pad, pillow, wall, or yoga block could work.
Holding your foot with your hand also works if you enjoy suffering.
Why this one?
Because it lengthens more of the hip flexor muscles at once than almost any other stretch, the higher foot position hits your quads, hip flexors, and everything else that gets tight from sitting like a shrimp for eight hours.
But not everyone can jump straight into that variation. So here is the three-stretch combo that achieves the same effect.
Three-stretch combo
A Hip Flexor Lunge. Any beginner version is fine.
The Quad Stretch. Yes, the classic one from middle school.
Any Abdominal Stretch. Cobra is my personal favorite.
It takes a little more time to do all three, but by the end, you'll feel like you got a new lower back and hips.
BTW! Many of these exercises are featured in my 12-Week Flexibility Plan.
If you’re interested, reply “Foundation!”
Stay Flexy,
David
Ready to keep the momentum going?
Scroll down to check out today’s challenge and see how you do!
In case you missed it…
Movement of the Day
90/90 ISO
This drill improves hip mobility, builds strength in hip rotation, and reduces tightness to alleviate lower back and knee pain.
Watch the demo here.
How to Do It:
Sit in a 90/90 position on the floor. Lift your back leg off the ground as high as you can while keeping your torso still. Hold for 30 to 60 seconds, then switch sides.
Tips:
• Focus on slow tension, not height
• Keep your torso tall and steady
• You should feel the work deep in the hip
Myth-Busting
MYTH: Morning stretching is the best
Mornings aren't inherently better for stretching. Your tissues are actually stiffest then because they've cooled overnight. With a proper warm-up, any time of day is ideal for stretching!
Stretch with Me
Full Body Flexibility for Beginners (Ep. 1)
This is the first episode in my new full body series. Please enjoy.
Subscribe to @WorkoutsbyDavid for more follow-along videos!
Your Voice Matters
What’s your biggest flexibility struggle?
Tell us which area gives you the most trouble so we can create more helpful content.
What’s your biggest flexibility struggle? |
Today’s Challenge
Chair Hover
Hover just above a chair without sitting for as long as you can while keeping good form.
Can you hold that for 1 minute?
Reply with your time and tell me when the burn kicked in.
Check out last week’s challenge here.
How did you do on the last challenge? |
Thanks for Reading
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