15-minute stretch for thighs and buttocks

Over the past year, many people have left the office due to the coronavirus pandemic. However, this does not mean that the epidemic of back discomfort and hip stiffness caused by sitting in front of a computer screen for long periods of time has disappeared.
In fact, when sofas, beds, kitchen bar stools, and various sometimes uncomfortable home chairs become our makeshift offices, our hip flexors are put under more stress than ever before. A simple stretching procedure can help alleviate this problem.
“As the sitting muscles contract, they can become very tight, especially if you don’t include hip stretching in your routine,” says Kelly von Schleiss, Certified Health Coach, Personal Trainer, and IT Medicine Consultant. “Over the years, I have spent most of my work day in front of a computer and my hips have suffered the consequences. Tight hip flexors also make it difficult to activate your hips because they oppose muscle groups, and when She is very tight, the other is stretched, and when a muscle is stretched longer than it should be, it loses some of its contractility.”
These pains can not only interfere with your daily work, but can also lead you astray in the gym. “When your hip is in such a damaged state, it forces the surrounding muscles to do more work, reducing the effectiveness of your workout and even increasing the risk of injury,” explains von Schleiss.
To counteract prolonged sitting, try to stretch regularly. In just 15 minutes, anytime 2 to 5 days a week—either at the end of a workout or on its own—the following lower body stretch plan can help reduce discomfort, reduce tension, and increase mobility. “As a bonus, these stretches can also help reduce stress and provide healthy deep breathing exercises,” she adds.
Recommended warm-up: Perform the following cycles of bodyweight exercises without any equipment for one minute at a time: squats, plank lunges (alternating left and right), mountain climbing, alternating reverse lunges, and jumps.
Workout Overview: Although it may seem optional during stretching, a proper warm-up is still critical to overall success. “Before you do any deep stretching, you need to get the blood flowing to the tissues,” says von Schluis. “Like any dynamic exercise, stretching engages most of your muscles. Once your muscles are warmed up, you may find it easier to do some deeper stretching exercises.” 1-minute workout Static Hold Stretch – Two minutes of each stretch, 30 to 60 seconds of training in a two-minute time frame as shown below. “I love ending this series of stretches with a few minutes of foam rolling around my IT straps and thighs,” adds von Schleiss.
For exclusive access to all of our fitness, gear, adventure and travel stories, plus discounts on travel, activities and gear, sign up for Outside+ today.

Post time: Sep-21-2022