Sitting at a desk for extended periods can lead to a range of issues, including poor posture, tight muscles, and limited range of motion. This sedentary lifestyle primarily affects muscles in the hip flexors, hamstrings, and lower back, which can lead to discomfort, pain, and decreased flexibility over time. At our Switch Physio Sydney Clinics we see these conditions often, and there are plenty of things you can do to help fix these issues at home:

Exercise 1: Hip Flexor Stretch

• Kneeling Hip Flexor Stretch: Start by kneeling on one knee, with the other foot placed in front at a 90-degree angle. Gently shift your weight forward, feeling a stretch in the front of your hip and thigh. Hold for 20-30 seconds on each side.

Exercise 2: Hamstring Stretch

• Seated Hamstring Stretch: Sit on the edge of a chair with one leg extended straight in front of you and the other foot on the floor. Keeping your back straight, gently lean forward from your hips until you feel a stretch in the back of your thigh. Hold for 20-30 seconds on each side.

Exercise 3: Spinal Twist Stretch

• Seated Spinal Twist: Sit up tall in your chair and cross one leg over the other, placing the foot on the floor. Gently twist your torso towards the crossed leg, placing your opposite elbow on the outside of the knee for support. Hold the twist for 20-30 seconds on each side

While these exercises are a great starting point, incorporating regular movement throughout your day is essential. Here are a few additional tips to combat the effects of prolonged sitting:

• Take Breaks: Set a timer to remind yourself to stand up, stretch, and move around for a few minutes every hour.

• Desk Stretches: Perform simple stretches at your desk, such as neck stretches, wrist stretches, and seated forward folds.

• Hydrate: Drinking enough water not only supports overall health but also encourages you to take breaks to visit the restroom or refill your water bottle.

• Walk and Stretch: Use your lunch break to take a short walk and perform a few stretches to break up the day.

• Yoga or Stretching Routine: Dedicate time before or after work to a comprehensive stretching routine or a yoga session to maintain and improve flexibility.

Remember, flexibility is a gradual process, and consistency is key. By incorporating these exercises and habits into your daily routine, you can counteract the negative effects of prolonged sitting and gradually restore your body’s suppleness. Your body deserves to move freely and without discomfort, so invest in your flexibility to enjoy a healthier, more active life.

If Flexibility is something you struggle with and would like further assistance with, then contact one of our Switch Physio clinics today – we are located at Concord, Lane Cove, Penshurst and Maroubra. We can help you feel better through our personalised approach, manual therapy and ongoing treatment plans to ensure we can get you back to moving the way you’re meant to – otherwise download your free copy of mobility and flexibility ebook below and begin to implement some treatment options today.