Author: Adrianna Aguilar
Did you get the chance to take a break from all the 13 hours of sitting a day to read a little bit about “Sitting Disease?” We hope you did because we at James Fowler would love to assist you in not only learning about the possible causes of tightness and pain that can occur in the body but also how you can prevent it- at home, at work, anywhere.
In short, the low down on the sit down is too much-sitting leads to too little moving which causes congestion in the body which then over time expresses itself as physical and emotional blockages in the body. Tightness, particularly in the hips, is often experienced by avid sitters in the case of “Sitting Disease” and also gym-goers or professional athletes. There are individuals who are more prone to tightness in that area of their body as well. (1) In any case, block the blockages with these 3 exercises that promote space and less tension in the hip area.
To do at Home
- Hamstring Stretch:
- Lay on your back with your legs straight and place a long strap around your forefoot, holding the ends in either hand.
- Pull on the strap to lift your leg straight up, keeping your knee straight, until you feel a gentle stretch behind the thigh.
- Keep your tailbone grounded on the table so you’re not letting your hips lift off. If you have pain in your back, you can bend the opposite knee and keep that foot flat on the ground.
- Hold for prescribed time and repeat with opposite leg.
- Piriformis Stretch:
- Lie on your back with your knees bent, place one ankle over the opposite knee.
- Grab behind the leg that is on the ground with your hands and pull it toward you until you feel a gentle stretch in the back of your hip of the crossed leg.
- Maintain the position and relax. Be sure to keep your tailbone connected to the floor- do not let your hips lift off the floor.
NOTE: Push on your knee to increase the stretch. ALTERNATIVE: Lie in front of a wall and use the wall to push your foot if you have trouble reaching the back of your leg.
To do at Work
- Standing Hip Flexor Stretch:
- Stand in front of a chair hold on to it with one hand.
- Grab the top of one ankle with one hand to pull foot towards buttock until you feel a gentle stretch on front of the thigh.
- Keep a slight bend in the knee of the standing leg. Drop the tailbone down to avoid arching in the low back and make sure both knees are in line.
- Hold for prescribed time.
Whether it is taking a few minutes to become more aware of your hips and how they feel at home before bed or a few minutes before an hour business call. You can prevent long term effects of “Sitting Disease.” Our JFPT therapists and trainers are here to help you with your questions and concerns at any time.
1. Healthline, (https://www.healthline.com/health/tight-hips) Healthline Media. 2005-2019.
2. James Fowler Physical Therapy. (http://jamesfowlerpt.com/5-stretches-to-start-your-day/) 2019.
3. Creativities (https://coolcreativity.com/health/7-minutes-daily-stretching-to-get-rid-of-low-back-pain/). 2019.