Chair Exercises to Help Sore 'Work from Home' Back and Hips
Hey everyone,
With many of you working from home for extended hours and using ‘less than ideal workstations’ (yes, I’m talking to you on your laptop on the couch!), last week we looked at ways to loosen your shoulders and neck from your desk.
This week we are going to look at the lower body in the same way.
As always, if you are experiencing pain, it does pay to see a health care professionals.
Otherwise, here are some exercises you can do right from your chair. But make sure your chair is stable sturdy and won’t roll away!
Photo by dima_sidelnikov/iStock / Getty Images
Mobility
Seated Knee to Chest
Whilst at your seat, raise one knee an pull it into your chest.
Squeeze your knee in with both hands.
Let go and do the same with the other leg.
https://www.healthline.com/health/deskercise#legs
Seated Pelvic Tilts
Start in a seated position.
Keep your shoulders and upper back still.
Tuck in your tailbone (curing your lower back).
Point your tailbone back (arching your lower back).
Alternate between these two about 15-20 times.
https://revivephysio.com.au/sitting-exercises/
https://www.runnersworld.com/training/g23863909/desk-exercises/(gif)
Self Myofascial Release (SMFR) / Self-Massage
Foot Massage
Sit comfortably with your feet on the floor.
Place your ball (massage/tennis/lacrosse/spikey) under the your foot.
Lean forward, put weight through that foot and roll the ball under your foot (back and forth and in circles).
Stop on any trigger points and hold for 30-45 seconds.
Repeat on the other foot.
https://www.healthline.com/health/fitness-exercise/lacrosse-ball-massage#8
Hamstrings
Raise your chair up so that your legs hang without touching the ground (or sit on your table if it is sturdy enough).
Place your ball under your thigh and move it around until you find a tender spot.
Lean forward to increase the weight on your leg (and the ball).
If you would like a deeper feel, you can straighten and bend your leg.
Repeat on other tender spots.
Repeat on the other leg.
Glutes
Start seated.
Place your ball under your butt muscle.
Roll in small circles until your find a trigger point.
Hold for 30-45 seconds.
Yoga
Seated Forward Fold
Inhale, raise your arms up.
Exhale, fold forward form the waist, leading from your chest and moving your body toward your thighs.
Hand your hands toward the floor (place them on a book or something elevated it that feels more comfortable).
Keep your neck soft and let your head hang toward the ground.
Seated Hip Stretch
Start again in a seated position.
Pace your left leg on top of your right with your left ankle just outside your right leg (forming a figure four type shape).
Inhale, reach up and sit tall.
Exhale, fold forward from the waist, maintaining neutral spine.
Reach your hands and head toward the floor (using a book on the ground to support them again, if that feels good for you).
Keep your left foot flexed (you should not feel any knee pain).
Hold for about 30 seconds (longer if you like).
https://revivephysio.com.au/sitting-exercises/
https://www.healthline.com/health/exercise-fitness/how-to-stretch-glutes#seated-figure-four
Conclusion
Sitting all day in awkward home office positions can cause your hips and backs to start to get tense.
While it is best to improve your office set up and take regular breaks, you can try these exercises you can do at your desk to help.
You can also get your FREE 2 week Recharge trial and we’ll go through these techniques with you.