Stiff from sitting? Strive These Standing Leg Stretches

Stiff from sitting? Strive These Standing Leg Stretches

For individuals who wrestle with weight problems or morbid weight problems, the sedentary nature of our jobs works towards us as a result of we spend the vast majority of our working day sitting, which permits our basal metabolic price to decelerate. Not solely that, however our joints develop into stiff and muscle mass weaken from lack of use. It’s tough to find out which got here first: weight problems or the sedentary work atmosphere. Utilized physiology consultants report that many people do not stretch the big muscle mass in our legs usually sufficient to counter the each day stress of extended sitting or standing. I occur to be a kind of folks.

Taking the time to stretch our main muscle teams in the course of the day is one thing we are able to consciously do to fight the deterioration brought on by sitting. Doing the next 4 stretches a couple of times in the course of the day will assist us develop into extra versatile, introduce extra oxygen into the bloodstream, making us extra alert, and relieve the discomfort of stiff muscle mass and joints ensuing from sitting. extended.

These widespread leg stretches are referenced in Joan Pagano’s e-book “Power Coaching for Girls.” She asks us to push every stretch till we really feel a slight pull, however no ache, within the muscle. Maintain the stretch for 20 to 30 seconds with out bouncing, permitting the muscle to elongate. Breathe into the stretch, utilizing the exhale to maneuver deeper into the place.

Calf stretch

Stand along with your ft collectively and place your left hand on the again of a chair for help. Take a large step again with the precise leg and press the heel into the bottom. Bend your left knee over your ankle. Really feel the stretch in the back of the calf.

Stretching the hip flexors

From the earlier place, step onto the toes of your again foot, bend your again knee towards the ground, and press your decrease pelvis ahead. Hold the left knee instantly above the ankle. Really feel the stretch within the entrance of the precise hip.

Quadruple stretch

Stand in your left leg with the knee versatile. Bend the precise leg and, holding the foot or ankle, convey the heel to the buttocks. Really feel the stretch alongside the entrance of the thigh. To accentuate the stretch, push the decrease pelvis ahead.

Hamstring stretch

Stand in your left leg, knee bent. Lengthen your proper leg ahead and relaxation your heel on the ground; with the toe pointing in direction of the ceiling. Lean ahead from the hip, conserving your higher physique in good alignment. Really feel the stretch in your hamstrings. Flip round to carry out the stretching sequence on the left leg.

When you interact in a strolling program at lunchtime, these stretches are an excellent warm-up on your noon stroll. Heat-up workout routines put together your physique for extra energetic train and assist stop harm. It’s also possible to observe your strolling with these stretches as a cool-down to permit your physique to return to a pre-exercise state. Heat-up and cool-down workout routines are necessary to an excellent train program.

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