In a world where jobs that require you to sit behind a desk all day are every bit as common as jobs that require regular physical activity, more and more people are living an increasingly sedentary lifestyle. Of course, this sedentary lifestyle that such office jobs enforce can have a serious negative impact on your overall health.
While many people recognize the importance of exercising and staying fit, the importance of staying limber is often ignored. With that said, though, staying limber and stretching frequently if your job forces you to sit behind a desk all day is every bit as important as staying in shape through exercise. To help you out, here are five stretches that you can you use to stay limber and live long.
The quad stretch can help you stretch out the quad muscles in your legs – which are important muscles to keep stretched if you are sitting most of the day. To perform the quad stretch, follow these steps:
- Stand upright and bend your leg back so that you are able to grab your foot with your hand.
- Pull your foot as close to your butt as you can.
- Push your hips forward, using a wall for balance if needed.
Repeat these steps for your other leg.
Once you’ve stretched out your quads, hit your hamstrings next by following these steps:
- Stand upright and bend at the knee, stretching your leg out in front of you about six inches.
- Bend at the hips and keep your back straight.
- Lower your chest down toward the ground until you the stretch in the back of your leg.
- Repeat these steps for your other leg.
Sitting all day can place a lot of strain and tension on your thighs. To relive this tension, stretch your thighs by following these steps
Sit on the ground with your knees bent and the soles of your feet touching one another.
- Grab both feet with your hands.
- Push down gently on your knees with your elbows to deepen the stretch.
Upper Back Stretch
Of all the muscles that suffer from a sedentary lifestyle, your back muscles are likely to suffer the most, potentially leading to serious back problems later in life. To keep your back healthy and limber, perform the upper back stretch by following these steps:
- Stand up straight with your legs at shoulder width.
- Place your arms straight out in front of your chest with one hand on top of the other.
- Press your arms away from your body until you feel the stretch in your upper back.
To stretch out the muscles in your lower back and sides, perform the side stretch by following these steps:
- Raise your arms straight above your head and clasp your hands together.
- Push your hands up then lean your arms and upper body to the side until you feel the stretch in your lower back and sides.
- Repeat these steps for the other side of your body.
In many ways, staying limber is an important key to living a long and healthy life – especially if your job doesn’t provide many opportunities for you to stretch and exercise your muscles. By taking the time each day to perform the five stretches listed above, though, you will be well on your way to staying limber and keeping your body stress and tension-free.