Your hamstrings, 3 muscles located in the back of the thigh, can become ‘victims’ of long periods of sitting, especially if sitting is necessary for your work or leisure pursuits. To avoid chronic tightening or injury to your hamstrings, change positions regularly and take short breaks for some simple hamstring stretches that can be done without too much interruption in your busy day.
Sitting Stretch – While sitting at the edge of a chair, straighten one leg in front of the body with the heel on the floor and foot flexed. Then, sit up straight and lean forward with a straight back, pushing the navel towards the thigh. Hold this stretch for 10-20 seconds, then repeat 3 times for each leg.
Standing Stretch – Yoga lovers will know this one! Stand away from your chair with your feet hip-width apart. Bend forward from your waist on an exhalation. Slide your hands down the front of your legs until you feel a pleasant pull in the back of your legs. Keep breathing deeply as you stay in this posture for 10-20 seconds and then rise back up to standing with a flat back. Repeat 3 times for full effect.
Source: Sauer/Biancalana, Mayo Clinic, SpineHealth
Ramon Mascarenas is the owner of PalmLeaf Massage & Wellness. Jen Mascarenas is his wife and a vegan who believes in a whole-food, plant-based diet to promote vitality. She shares vegan recipes and writes abstract research articles for PalmLeaf Massage & Wellness. Ramon Mascarenas and his associates have licensed massage therapists who practice Myofascial Trigger Point Therapy and other medical massage modalities. Their services expanded along with Acupuncture and Chiropractic care to promote wellness and help clients with pain management through self-care exercises.
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