Furthering our series of Anti-Sitting Strategies, here’s another exercise for you.
Hips get very tight with sitting and inactivity. So much so that stress and strain gets loaded onto the lower back contributing to overall back pain, hip pain and sciatica. Keeping mobile hips during these challenging times is essential.
Anti-Sitting Strategy #2, The Frog Stretch:
Start on all fours with a neutral spine. Place a broom stick along your back ensuring that the back of your head, mid back and base of your spine contact the stick.
There must be a small gap between the stick and your lower back. You can remove the broomstick. Now you have a neutral spine position. Place your knees wide apart, wider than your hips.
If your knees are tender you can place a small folded towel under each knee.
Maintaining your neutral spine, rock your hips back towards your heels. Keep a slight arch in your lower back (arrow).
You should feel a nice stretch in the upper inner thigh area. Don’t over-force this stretch, but you do want to feel a mild to moderate stretch.
Hold for 6 seconds, then move forward back to your starting position.
Repeat 10-15 times, as often as you like during the day.
This will help get the rust out of tight hips and achy backs.
Dr. David OlsonContact Me