Do you find yourself sitting for hours at a desk? Do you have poor mobility and need a little extra support to stretch? These 5 Hip exercises you can do from sitting are a great way to open up the hips, thoracic area, and spine. Follow along and give these a try!
#1 – Sitting and Arms Overhead
Begin in an upright sitting position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Raise your arms overhead, arching through your low back and midback area. Lower your arms down to return to the starting position and repeat the movement.
Sitting and Arms Overhead
Start with 1 set of 5 repetitions. Perform the exercise in a smooth-controlled movement with a good stop at the end position. The intensity of this exercise is light. The purpose of this exercise is to improve mid and low-back mobility.
#2 – Sitting and Rotating Legs In and Out
Begin in an upright sitting position on the front of the chair with your feet shoulder-width apart. Maintain good alignment with your head, shoulders, and hips. Place your hands at your sides. Straighten your legs in front of your body with your toes pointing upward. Rotate your legs in, then rotate your legs out. Repeat the movement.
Sitting and Rotating Legs In and Out
Start with 1 set of 5 repetitions in each direction. Perform the exercise in a smooth-controlled movement with a good stop at the end position. The intensity of this exercise is light. The purpose of this exercise is to dynamically stretch the internal and external rotators of the hips.
#3 – Single Leg Cross
Begin in an upright sitting position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Cross one ankle over your opposite knee. Looking for a light stretch in the glute area, use your hands to push your knee downward. Hold the position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.
Single-Leg Cross
Start with 1 set of 2 repetitions on each side, holding for 20 seconds. Perform the exercise in a smooth-controlled movement with a good hold at the end position. The intensity of this exercise is light. The purpose of this exercise is to statically stretch the deep hip muscles.
#4 – Sitting Quad Stretch
Begin in an upright sitting position on the side of the chair, with one leg off the chair. Maintain good alignment with your head, shoulders, and hips. Hold on to the back of the chair with one hand for balance. Looking for a light stretch in front of the quad, tighten your core and bend your leg to bring your heel towards your seat. Hold your foot with your hand. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
Sitting Quad Stretch
Start with 1 set of 2 repetitions on each side, holding for 20 seconds. Perform the exercise in a smooth-controlled movement with a good hold at the end position. The intensity of this exercise is light. The purpose of this exercise is to statically stretch the quadricep muscles.
#5 – Sitting Hip Flexor Stretch
Begin in an upright sitting position on the side of the chair, with one leg off the chair. Maintain good alignment with your head, shoulders, and hips. Hold on to the back of the chair with one hand for balance. Looking for a stretch in front of the hip, contract your core, and extend one leg back, shifting your hips forward. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
Sitting Hip Flexor Stretch
Start with 1 set of 2 repetitions on each side, holding for 20 seconds. Perform the exercise in a smooth-controlled movement with a good hold at the end position. The intensity of this exercise is light. The purpose of this exercise is to stretch the hip flexors.
