Quick Home Stretches

3 Easy Stretches to Do at Home

The average American spends 6.5 hours a day sitting if not more! When we are sitting for too long our bodies learn to adapt to that new position. This isn’t necessarily a good adaptation!

Prolonged sitting can lead to the weakening and tightening of muscles which can ultimately be a huge contributor to the function of the spine and a cause of low back pain.

One of the best things we can do to keep the hips and pelvis healthy is stretching. Here are our 3 favorite stretches that you can easily do at home!

Psoas Stretch Standing

Lunge forward. Lean toward the forward leg side OR rotate the torso towards the forward leg side. Should feel the stretch in the Psoas and hip flexors

Piriformis Stretch Seated

Starting in an upright seated position. Plan one heel on the ground. Place ankle across the planted leg’s knee. Hinging at the hips, bring the best toward the knee. Should feel the stretch in the piriformis and glute muscles.

Standing Hamstring Stretch

Place heel on elevated surface, such as a chair, keep extended leg straight. Flex toes towards the shin. Hinge at the hips slightly to increase intensity. Rotate torso or the hip to vary the angle of stretch. Should feel stretch in glutes, hamstrings, and calves.

Stretch frequently through the day

All of these stretches should be done very gently for 30 to 60 seconds – you aren’t looking to create a deep stretch, you are loosening up the muscles.

If you do these easy stretches throughout the day you can make a dramatic difference in your comfort and wellbeing. For a long-term wellness plan, give us a call at 818-952-0172 and we’ll connect you with an expert Pasadena chiropractor who will get you on the road to being headache-free!