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Stretches to keep your muscles strong, even with that desk job!

Spinal Twist

If you sit at your desk for long hours then Protima Tiwary has the right exercises for you. 

Are you a running enthusiast who’s finding it difficult to train because of the stress of sitting for long working hours? They say sitting is the new smoking, and we all know what smoking can do to our stamina, let alone overall health. We understand you can’t give up a desk job, and we’re here with good news. There IS a way to undo the damage! We spoke with Hema RK , Skill India Fitness trainer by SPEFL-SC, Co-Founder of The F Squad, a dance fitness trainer and Bokwa trainer, to understand more.

Living the 9-to-5 can be dangerous, and it by no way means that you need to give up doing a favourite hobby, or a sport, or anything that makes you happy. There are coaches, athletes, runners, marathoners who balance a day job while training, and there is no way you cannot do it too. If you’re a runner who’s training for the next big run or simply like to enjoy a run on the streets in your running gear early in the morning to rejuvenate, it is important for you to keep all your muscles strong and healthy. Sitting for long can cause muscle cramps and even stiffness. We caught up with Hema RK who showed us some stretches that we could do right there at our desk jobs, in a hotel room, at home, or even as a warm-up at the gym.

Knee hugs

  • Stand with your legs straight and arms hanging at your sides.
  • Bring one knee up as high as comfortable. Hold it with both hands and gently pull it up slightly higher, hugging it to the body.
  • Lower, and repeat with the opposite side.
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The Quad Stretch

  • Stand with your feet hip-width apart. Relax your shoulders.
  • Bend your left leg, bringing your heel toward your glutes, and hold your left foot with your right hand.
  • Slowly lower it down, and repeat on the other side.

For your calves

  • Stand with your feet shoulder width apart.
  • Put one leg in front, and make sure your legs aren’t bending at the knees.
  • Both your feet should be flat on the ground.
  • Lean forward without bending the rear knee, and hold the toes of the extended leg. You will feel a stretch in the leg that is extended behind.
  • Hold for 10 seconds. Repeat with the other leg.

The Piriformis Stretch

  • Lie on the back with both feet flat on the floor and both knees bent.
  • Rest the ankle of the right leg over the knee of the left leg.
  • Pull the left thigh toward the chest and hold the stretch for 10 seconds.

Hip Flexor Stretch

  • Kneel with right knee and place the left foot flat in front of you, knee bent.
  • Lean forward, and trying to extend your right hip towards the floor.
  • Hold for 30 seconds
  • Switch sides and repeat.

Hamstring stretch

  • Extend your upper body forward at the waist.
  • Make sure your knees are not bent, and back is not rounded.
  • You are essentially trying to form an inverted L with your body.
  • Hold for 30 seconds.

Spinal Twist Stretch

  • Sit up straight. Place your left hand near your tailbone and the other on your lap.
  • Slowly twist towards the left hand, and try to look over your shoulder as you feel the stretch.
  • Hold for 10 seconds.
  • Come back slowly and repeat on right side.
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Bookmark these stretches for future reference.

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