• Juan Karlos

Stretching After Work

After a day full of heavy work. You may need to relax your body for you to get through the rest of the day. Back pain is a common condition you could face when you are sitting on your chair almost all the time.

As well as snatching years from your life, a modern sedentary lifestyle is reducing men in their prime to pain-wracked wrecks who age 50 years every time they attempt getting out of a chair.

"The effect of being in this set bent posture all day is muscle tightening," says PT Phil Sims. This tightness places increasing muscle under strain, and jumping up for the tea round can bring searing pain from your shoulder blades to the back. However, if left untreated, this tightness can also contribute to fatigue, when muscles tend to get sore, and ache, if you attempt to unhunch your desk.

Luckily, Sims described the easiest relaxing exercise you'll have to say goodbye to back pain. Both motions give strength to your pelvis by loosening your lower back and relaxing your hip flexors, offering better relaxation relative to merely popping up paracetamol. Set aside six minutes of guaranteed success each evening.

1) Downward dog stretch

Sets: 1

Reps: 2 mins

Rest: n/a

Start on your hands and knees, then push your hips up towards the ceiling. Straighten your arms and draw your shoulder blades in, pushing your feet against the floor.

2) Hip flexor stretch

Sets: 2

Reps: 60 secs each side

Rest: n/a

From your knees, place one foot forward in front of you. Keeping your back upright and foot planted, lean forward through your hips to stretch the front of your rear leg. Repeat with the opposite side.

3) Glute stretch

Sets: 2

Reps: 60 secs each side

Rest: n/a

Lie on your back with your knees bent. Lift one ankle up and rest it across the opposite knee. Reach underneath the lower leg and pull up towards your chest. Repeat with the opposite leg.

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