Sitting all day, sitting, sitting, sitting. That’s what I remember doing when my little girl was born. We would sit and feed, some days for hours! I remember when I started to get back into my yoga practice I couldn’t touch my toes! I hadn’t been thinking about me at all or the long term effects these repetitive non movements where having on me. I had this warped view that I would be able to just get back to old ways easily, but I was wrong. Without being consistently mindful of my posture, getting back into some form of healthy was going to be a struggle.
Which muscle does sitting for hours effect? Your hamstrings of course. Today we will focus on our hamstrings. Below are a few simple exercises you can do to begin to gain back (or not lose) your hamstring range.
Simple and also feels great on the spine;
- Standing legs hip distance apart with knees slightly bent
- Begin to fold forward from your hips
- Placing hands to opposite elbows
- Deeply bend the knees bringing belly to thighs
- Allow the head and neck to relax
- Let the arms feel heavy, allowing gra vity to pull you closer to the ground
- Begin to start straightening the legs but keeping a slight bend in the knee
- You can sway the arms left and right if this feels good on your back.
Come down to the floor on all fours;
- Step the right foot forward
- Sinking the hips low and forward to get a stretch in the hips
- Begin to straighten the front leg coming on the heal
- Move back into your lunge
- Again straighten the front leg coming up to the heal
- Repeat this movement 5-8 times
- Repeat on the other side
Seated forward fold
- Sit on the floor
- Straighten legs out in front of you
- Flex your feet
- Sit tall, spine long
- Fold forward reaching for your toes, do not round the spine, bend the knees if you need or use a belt, scarf or strap to reach the toes.
- Breathe here, allowing your body to soften.
- If your lower back hurts, ease off a little.
Walking a lot will also help with hamstring relief.
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