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7 Desk Stretches to Loosen Your Hips

21 April 2021

Wake up, get ready for work, work at a desk, walk around a little, and then spend the entire evening sitting. Sounds familiar? If so, you’re not alone – and you need to try some desk stretches to loosen your hips. 

Most, if not all, 9 to 5 workers experience tight hips as a result of sitting at the desk for long hours.Just so you know,tight hip muscles take no time in translating into knee and back pain. And oftentimes, physical pain and discomfort are to blame for unproductivity and loss of motivation. 

If you’re in the same boat, you need to move your body and stretch during work hours. Now, we know you might not have a company gym membership or a flexible work schedule that allows for routine workouts. But what if we tell you that you don’t need to leave the office or even your desk for that matter to get your body moving? 

We’ve prepared this guide to answer the burning question: What can you do to exercise at work?

7 Desk Stretches to Loosen Your Hips

If you don’t do anything about tight hips and continue to spend eight to nine hours straight sitting at the desk, your muscles may become so stiff that they may pull on yourskeletal system and alter your posture, making it difficult to do everyday activities. 

The good news is that you can say goodbye to stiff muscles and poor posture by doing some quick and easy stretches, that too right at your desk!

Check out the top desk stretches to loosen your hips below. It’s time to increase your range of motion, improve flexibility, and enjoy greater energy and attention levels at work. 

1. Hip Flexor Warrior Stretch 

This exercise targets the hip flexor muscle groups, helping you improve your range of motion. 

Follow the steps below. 

  • Leave your chair and stand with one foot forward and the other one stepped back 

  • Open your feet wider than your hips

  • Bend the knee of the leg in front while keeping the back leg straight 

  • Turn the toes of your back leg, so they face forward at a 45-degree angle

  • Place your hands on your hips or take support on your desk

  • Pull your abs in, breathe slowly, and relax your shoulders 

  • Hold this position for 20-30 seconds 

  • Repeat the same on the opposite side 

2. Revolving Triangle IT Band Stretch 

This is one of the easiest and most effective desk stretches to loosen your hips. It creates a stretching sensation in the thighs and relieves pressure off the hip muscles. 

Follow the steps below.

  • While sitting on your office chair, extend your right leg in front of you

  • Keep the other leg bent with your foot on the ground

  • Flex the right foot and squeeze the quad 

  • Fold the right foot forward and touch the shin with your left hand

  • Hold this position while twisting your back to the right and extend the right arm up to the ceiling

  • You’ll feel a stretching sensation in the right outer thigh and the IT band

  • Stay in this position for 20-30 seconds 

  • Repeat on the other side

3. Forward Fold Hamstring Stretch 

If you’ve ever done yoga,you’d know about the standard forward fold stretch. It works wonders in loosening up the muscles in the lower back region and the back of the legs. 

You can try a similar stretch at your desk by following the steps below.

  • Adjust your heel up on a printer or shelves

  • Pull your navel in towards your spine and make a forward fold hinging at the hips

  • Reach your hand towards the right toes and then to the left, allowing each leg to stretch properly

  • Alternatively, you can reach your hands towards both feet at the same time

  • Hold this position for 20-30 seconds and take deep breaths

4. Seated Forward Bend

The seated forward bend is one of the easiest desk stretches to loosen your hips.

Follow the steps below.

  • While sitting on your office chair, turn it slightly andplace your left heel onto a shelf (if you don’t have one, you can keep a couple of boxes to make a point of elevation) 

  • You should feel a stretch in your inner left thigh

  • To experience a more intense sensation, lean forward slowly 

  • Hold this position for 20-30 seconds 

  • Switch sides and repeat

5. Seated Pigeon Stretch 

Seated pigeon stretch is a highly effective exercisecommonly done by runners to loosen their hips. Fortunately, you can do this stretch while sitting at your desk. 

Please follow the steps below.

  • Sit upright in your chair 

  • Cross your right ankle over the left knee

  • Flex the right foot to feel a stretch in your outer hip and right glute

  • Slowly move forward at your waist and lean into the right hip to feel a more intense stretch

  • Switch sides before holding this position for 20-30 seconds

6. Seated Figure Four Stretch 

This exercise helps stretch the muscles in the back of your hips and legs to improve flexibility. 

Follow the steps below.

  • Sit straight in your office chair

  • Cross your right leg to where the right ankle is resting on top of the left knee while the left leg is still touching the ground

  • Put both hands on the knee of the crossed leg 

  • Bend forward gently to feel a stretch at the back of the hip of the folded leg

  • Hold this position for approximately 30 seconds

7. Hip-Flexor Stretch

This is one of the best desk stretches to loosen your hips.

Here are the steps you need to follow.

  • Stand in front of your office chair with your back facing it 

  • Lift one foot and place it on top of the chair

  • If your chair isn’t immobile, make sure you keep something in front of it to prevent it from rolling forward

  • Bend your body forward onto the standing leg without moving the other leg

  • Make sure your back hip is also brought forward 

  • The hip flexor of your back legwill feel a stretch

  • Don’t bend your lower back 

  • Pull your belly button toward your spine 

  • Stay in this position for 10-15 seconds 

  • Switch sides and repeat 

If your hips don’t feel a little loose after this routine, don’t hesitate to repeat the exercise.

Complement Your Desk Stretching Routine with the Adjustable Standing Desk Pro Series

A sedentary lifestyle takes a toll on a 9 to 5 worker’s physical health – and office product manufacturers realize that. In this day and age, you can easily find a variety of items designed to keep you comfortable and support your body throughout the day. 

A standing desk is one of the best things you can invest in to save yourself the pain and discomfort of sitting all day long. And when it comes to these innovative, high-performing desks, it doesn’t get better than the Adjustable Standing Desk Pro Series

This standing desk features a dual-motor lifting system, which means each leg of the desk is powered by a separate motor to boost efficiency, speed, smoothness, and stability. Made with powder-coated steel, this desk is the epitome of durability. The high-grade material ensures optimal resistance against scratches and stains. Rest assured that the table will remain stable, even at the highest height setting. 

This standing desk also comes with an all-in-one keypad to add to your convenience. You can choose from three memory height presets. Thanks to the built-in sit-stand reminder, you’ll get alerts if you sit for long periods. The up-down movement keys make it easy for you to change positions while working. 

Another great feature of the Adjustable Standing Desk Pro Series is that it can carry weight up to 275 lbs. It also ensures lower noise levels so that you can work in peace with full concentration. 

Let’s Say Goodbye to Stiff Hip Muscles and Back Pain

Now that you have a list of easy desk stretches to loosen your hips, it’s time to stop wondering, “What can you do to exercise at work?”

With these exercises and a high-quality standing desk, you won’t have to worry about tight hips anymore.You can pick four or five exercises that you like the most and create a quick stretching routine for work that you can do daily. It’ll only take 4-6 minutes and will give you a much-needed boost of energy that’ll last all day long. The standing desk, on the other hand, will ensure that you switch between sitting and standing positions throughout the day.  

Interested in exploring more products like the Adjustable Standing Desk Pro Series? 

Check out the entire collection at FlexiSpot today!