Combat the Chair: Undo the Damage Caused by Sitting All Day

“Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death.”

-James Levine, M.D., Ph.D.

Sitting too much has major health consequences. Roughly 25% of the U.S. population is inactive. Physical inactivity has a clear correlation of an increased risk of high blood pressure, type 2 diabetes, anxiety, depression, cancer, and other diseases.

On the other hand, physical activity has countless benefits. Even a small increase in physical activity will positively impact your health. Even stretching for a few minutes a day!

I was a personal trainer before working for Mt. Capra, and I have to say, it’s been an adjustment going from a super active job to a desk job. I know what it’s like to get sucked into your work, and before you know it you’ve been in a chair, staring at a screen, for hours! When I make sure to work some stretches into my work day, it really helps. If I neglect stretching my hip flexors, I have pain in my low back.

Sitting a lot can tighten your hip flexors because sitting puts them in a shortened state. It can also make them weak, which may cause them to tighten in order to create stability in the muscle group.

Anatomy

There are five muscles that are hip flexors. Hip flexion occurs by bringing the femur (thigh) towards the upper body. The five hip flexors are the Psoas, Iliacus, Rectus Femoris, Pectineus, and Sartorial. The Psoas and Iliacus together are called the Iliopsoas because they share the same insertion point. The insertion point is the location that moves when the muscles are contracted. The Iliopsoas is the strongest hip flexor and is important for standing, walking, and running.

Tight or weak hip flexors can cause hip and/or low back pain.

How do you know if your hip flexors are, tight, weak, or both?

Start with these two simple stretches. If it alleviates your symptoms, chances are you’ve got tight hip flexors that just need to be stretched. If your issues persist, consider adding in a strengthening exercise (like forward lunges or mountain climbers). Keep in mind that working over-worked hip flexors can exacerbate the issue. Consulting with a Certified Personal Trainer or Physical Therapist who specializes in mobility would be beneficial.

Two Stretches for Hip Mobility

Don’t forget about strength!

Tension in the front of the hips can cause the pelvis to tilt, so it’s important to not only lengthen the hip flexors, but also strengthen the opposing muscle groups of the posterior (back side) chain (glutes, hamstrings, abductors, and adductors). Some exercises that target the posterior chain are hip bridges, superman, and hamstring curls.

Take Stretch Breaks to Improve Productivity

It might feel like interrupting your work day to move your body is cutting into your output. But research consistently shows that physical activity has a profound impact on work performance. When you leave your desk for a few minutes to stretch, there will be an increase in blood flow to the brain. Mental clarity, focus, and all-around cognitive function are enhanced. And you might find yourself forgetting about that pesky stiff lower back!