4 Hip Stretches to Reduce Pain at Work
The human body was not designed to sit all day long. However, that is precisely what millions of workers in America are doing. If you have an office job, odds are you sit for long hours every day. Over time, this could cause tremendous strain on your hip flexors and joints, causing tension, pain, stiffness, and decreased mobility. Although you may not be able to quit your desk job, you may be able to keep your hip flexors supple, relaxed, and flexible by doing some simple stretching exercises. Standing or taking a break for even just a few minutes every hour can also help reduce tension in your hips and prevent long-term repetitive stress injuries.
4 hip stretches that help prevent strain on your hip joints include:
- Seated hip stretch. For this stretch, make sure you are sitting on a stable chair. While sitting, cross your right ankle over your left knee, and gently lean forward until you feel a stretch in your right glute and hip area. Make sure to keep your back straight. You can also press down lightly on your right knee to deepen the stretch. Hold this position for 10-30 seconds and repeat with the other leg.
- Reverse lunge and knee lift. Stand with both feet at shoulder width apart, flat on the floor. Extend your right leg behind you into a reverse lunge and bend both knees until you feel a stretch in the front of your right hip. Then, bring your right leg up in one fluid motion until your right knee is tucked as far to your chest as possible. Hug your right knee to your chest, and repeat the reverse lunge and knee hug stretches 10 times on each leg, repeating the entire exercise at least 3 times.
- Lying hip flexor stretch. This stretch can be done while lying on a yoga mat or a flat, comfortable surface. Lift your right knee up and bring it to your chest, holding for 10 seconds. You may pull gently on the front of your leg to deepen the stretch in your hip flexor and glute area. Repeat with your left leg, and make sure to keep each knee straight without turning to the side. Do this stretch 3 times, with 10 times on each leg.
- Kneeling hip flexor stretch. For this stretch, kneel on your left knee like you are about to propose, and place your right foot forward and firmly on the ground. Your right knee should be bent at a 90-degree angle. Gradually shift your hips forward and bend your front knee, tucking your butt under you until you feel a deep stretch in your left hip. Hold for about 30 seconds, and repeat on the other side.
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If you have suffered a repetitive stress injury or hip injury at work, The Law Offices of Nathaniel F. Hansford, LLC is here to help. Hip injuries can be debilitating, and you may be unable to return to work for a long time. We will help you file a workers’ compensation claim, and will guide you through the legal process as you seek financial relief. Our Atlanta workers’ compensation lawyers will take the time to understand the unique facts of your situation, and will use tailored legal strategies for your case.
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