The prolonged office work can lead to Muscle and bone problems Starting with annoying pain and pain of injuries. This month, we launched a A series of six parts It shows you how to extend your body parts and strengthen them to prepare them for marathon seating sessions in your office. We will put a new exercise routine every week, each focusing on a different area of the body, and this will help to dilute Service problems office.
Last week, we published the back exercises. this week? We will treat the hips and knee tendons.
To learn more about how sitting on the body affects, and why these exercises are important, we read The first piece In the series. You can find the entire series here.
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Routine
When we sit, the hips and knees are bent at a 90 degree angle. Become hip bending – the muscles that go along the thigh front – pressed and shorten. Over time, such as a rubber band left without touching a one -year tray, they lose flexibility. When they stand, these muscles are extended to 180 degrees, which often leads to hip and pain. The hip bending muscles are installed in the cotton spine and pull the lower back, so the distress in the hips also contributes to low back pain.
Likewise, when the knee bends at a 90 -degree angle, the knee strings are shortened. It avoids distress in the knee strings on the sink and can lead to the buttocks and lower back pain and may endanger the risk of tearing the knee strings when running or participating in sports.
Do these exercises to help extend and enhance the hips and knee tendons. It was shown by coach Melissa Gon, from Pure Strongth La, whose team coaches office workers on how to protect their bodies through exercise.
- Stand up and raise your right knee, to the height of the hip, as if it were the march. Stir the right thigh out, to the side, still in hip height. Then lower your foot on the floor, so touch your toes on the floor. Now raise your leg and return it to the starting position, and touch the ground with your toes. Do 10 times and repeat on the other side.
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Sitting on a chair, put your left ankle above your right knee and bend forward, stop at the hips, and lower your chest to your leg. Feel an extension in the left hip. Repeat on the other side. Do 10 times.
- Stand straight. Place your right foot on the left ankle and bend forward, while keeping your knees straight. Feel an extension in the knee strings.
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Place your heel on a sofa or coffee table and extend your leg, keep it straight, and toes toes. He bent at the waist, keeping your back straight and chest. Do this until you feel the extension in the knee strings. Do it 5-10 times on each side.
- In standing mode, hip distance, step forward with your right leg, so that your back leg is straight, heel from the ground, and your right leg at an angle of 90 degrees (with your thigh parallel to the ground). Gently put your sink and drop the hips, while keeping your back straight. Continue to push forward for 30 seconds, and a feeling of an extension at the front of the thigh and the left leg. Then count. Do five times. Switch the sides.
(The exercises came Dr. Joshua T. GoldmanUcla sports medicine; Melissa JohnThe pure power Los Angeles; Tom HendricxAxial physical therapy; Vanessa Martinez Kircher, Indiana Bloomington University, College of Public Health; Niko BronkHealth Partners Institute; Nikki SaciciaLight inside yoga.)