Sitting all day? Try the Figure-4 stretch

When you’re sitting down for most of the day, it can cause your muscles to become tight and stiff. Over time, this can lead to poor movement and may increase pain and discomfort in the muscles and joints.

Stretching out your muscles and keeping your joints mobile is essential when you have a sedentary job. You can counteract the negative impact of sitting down all day by exercising daily and performing a range of stretches each morning or evening.

One stretch that can help  to relieve muscle tension after you have been sitting down for several hours is the figure-4 stretch.

The stretch involves lying on your back with your knees bent and your feet flat on the floor. Lift your right leg and place it across your left leg so that your right ankle is positioned over your left knee, creating the shape of the number four with your legs.   For a deeper stretch in your right hip you can gently pull your left leg closer to your chest, lifting your left foot off the floor.  When you are finished, place both feet back on the floor and repeat with the other side.

This stretch can relieve tension in the glutes and open up the hips, keeping your lower body flexible and mobile.