Whether it’s arthritis affecting your hip bones, or just an unfortunate side effect of sitting in front of a computer all day long, hip pain definitely isn’t a fun experience. This pain can make everyday tasks like walking, climbing the stairs and bending over feel like a chore. However, by doing a few select stretches every day, you can significantly improve the state of your hip and relieve any pain.
It’s all in the hip
Hip pain is a blanket term used for any type of pain felt around the hip joint. However, this pain isn’t limited to just the hips. There might be times where you feel this pain in the thigh or groin area. One common cause of hip pain is simply sitting for too long. This prolonged sitting can put a strain on your hip flexor muscles, the muscles that allow a person to be mobile. Overusing these muscles can result in injury, leading to sudden, sharp pain in the hip area.
Thankfully, your all-day sitting schedule may be used to your advantage. You can perform some desk-friendly stretching exercises that stretches the muscles surrounding the hip, making them more limber and reducing hip pain. You can perform the routine within 10 minutes, or you can do only a few at a time for a quick boost. (Related: Relieve pain caused by tight hips with these 10 hip stretches.)
Side Bend Goddess
- Sit toward the front of your chair with your legs wide open and your knees and toes pointed outward.
- Place your right hand on your thigh and lift the other arm toward the ceiling.
- Take a breath before reaching straight up. Side bend to the right while exhaling.
- After holding for five breaths, repeat the process on the other side of your body.
Supported Side Bend Lunge
- Sit right at the edge of your chair with your legs wide open.
- Turn your hips toward your right leg. Point your left heel toward the sky and straighten your left leg.
- Like the side bend goddess stretch, place your right hand on your thigh while lifting the other arm toward the ceiling. Inhale to lengthen your spine before side bending to the right while exhaling.
- Hold for five breaths before switching to the other side.
- Stand behind the chair and grip it with both hands.
- Bend your right leg behind you and grab your right foot.
- Press your foot into your hand while keeping both your knees as close together as possible. Hold this position for five breaths.
- Release your foot slowly and switch to your left leg.
- Sit at the front of the chair with both your hands resting on the sides.
- Cross your right leg over the left leg while connecting the right outer ankle to the outside of the shin. If possible, you should wrap your foot around the shin for maximum effect.
- Push down on the chair to straighten your arms and inhale to lift your chest up. Arch your upper back so you’re looking up toward the ceiling.
- Hold the position for five breaths before unwinding and switching your legs’ position.
- Stand facing the front side of the chair with your legs at hip-width distance apart. Bend your knees and place your hands on the edge of the chair.
- Take a step back with one leg to lengthen the spine before pressing down into the hands to straighten the arms.
- On inhale, lengthen both your legs. Afterward, exhale to bend the elbows and bow forward toward the chair.
- Take about five breaths before going back to your initial position. Do not forget to switch sides.
- Sit tall with both feet planted on the ground.
- Raise your right ankle and place it on your left thigh. Flex the right foot and rest one hand on the heel and one on your thigh.
- You can maintain this position for about five breaths. If you want more of a stretch, bend over the top leg.
Wide Downward-Facing Dog
- Take a wide stance while facing toward the front part of your chair.
- Bend your knees and place your hands on the seat of the chair. Take a few steps back until your arms are fully straightened out while keeping your hips high.
- At the same time, straighten out your legs as much as you can to keep your spine lengthened.
- Hold the position for five breaths.
Seated Pigeon Twist
- Similar to the Figure Four pose, rest your right ankle on your left thigh.
- Grasp your right knee with both hands and pull it upward toward your chest.
- Take a breath to lengthen the spine, then twist to the right on exhale. Hold the position for five breaths before releasing.
- Repeat the process on your left side.
- Stand in front of your chair while keeping your feet hip-width distance apart.
- Bend your knees and hold onto the chair.
- Take a step back with your right foot, coming right onto the ball of the back foot. Straighten the back leg fully while keeping the front knee bent.
- Hold the position for five breaths, focusing on keeping your back leg straight. Switch sides immediately after.
By doing these exercises daily, you can release the tension in your hips and relieve any pain. Learn more desk-friendly exercises at Slender.news.