Rigid from sitting? Try these standing leg stretches
For people struggling with obesity or morbid obesity, the sedentary nature of our jobs works against us as we spend most of our work day sitting down, allowing our basal metabolic rate to drop. Not only that, but our joints become stiff and muscles weak from lack of use. It is difficult to determine which came first: obesity or a sedentary work environment. Applied physiology experts report that many of us don’t stretch large leg muscles often enough to counter the daily stress of prolonged sitting or standing. It turns out that I am one of those people.
Taking the time to stretch our major muscle groups throughout the day is one thing we can consciously do to fight the deterioration caused by sitting. Doing the following four stretches once or twice during the day will help us become more flexible, introduce more oxygen into the bloodstream, making us more alert, and relieve the discomfort of stiff muscles and joints that result from prolonged sitting.
These common leg stretches are mentioned in Joan Pagano’s book “Strength Training for Women.” She instructs us to push each stretch until we feel a gentle tug, but no pain, on the muscle. Hold the stretch for 20-30 seconds without bouncing, allowing the muscle to lengthen. Breathe in into the stretch, using the exhale to move deeper into the position.
Calf stretch
Stand with your feet together and place your left hand on the back of a chair for support. Take a giant step back with your right leg and press your heel into the ground. Bend the left knee over the ankle. Feel the stretch in the back of your calf.
Hip flexion stretch
From the previous position, rise on the toes of the rear foot, bend the rear knee towards the ground and press the lower part of the pelvis forward. Keep your left knee directly over your ankle. Feel the stretch in the front of your right hip.
Quad stretch
Stand on your left leg with your knee soft. Bend your right leg and, holding your foot or ankle, bring your heel toward your buttocks. Feel the stretch along the front of your thigh. To intensify the stretch, press your lower pelvis forward.
Hamstring stretch
Stand on your left leg, with your knee bent. Extend your right leg forward and rest your heel on the floor; with the tip pointing to the ceiling. Lean forward from the hips, keeping your upper body in proper alignment. Feel the stretch in your hamstrings. Turn around to perform the sequence of stretches on your left leg.
If you participate in a lunchtime walking program, these stretches are a good warm-up for your midday walk. Warm-up exercises prepare your body for more active exercise and help prevent injury. You can also continue your walk with these stretches as a cool down to allow your body to return to its pre-exercise state. Both warm-up and cool-down exercises are important to a good exercise program.