Stretching for Hamstrings and Mid-Back Relief
Are you among the many office workers struggling with tight hamstrings and aching mid-backs from hours of sitting? This exercise tailored just for you. This exercise not only addresses the issue of inflexibility but also offers a dual benefit by targeting both your hamstrings and mid-back simultaneously.
Exercise Description:
Positioning: Start by standing at the back of a chair with your palms resting on top of the backrest. This serves as a stable support.
Hip Fold: Hinge at your hips to achieve a 90-degree angle while shifting your pelvis backward, distributing your weight onto your heels.
Upper Body Drop: Lower your sternum, spine, and head towards the floor.
Stretch and Breathe: With each exhalation, allow yourself to sink deeper into the stretch. This gradual progression will effectively target your hamstrings at the back of your legs while simultaneously opening up your ribcage and mid-back.
To focus more on one side of your torso, consider this variation:
Move your right hand over the left hand on the chair’s backrest.
While leaning back towards your heels from this diagonal position, gently push your ribcage towards the right. This movement helps open up the right side of your mid-back.
Repeat the stretch on the left side for a balanced approach to mid-back relief.
Recommended Dosage:
Begin with 30 seconds and work your way up to 60 seconds for each repetition.
For optimal results, aim to perform this exercise three times a day.
By incorporating this tailored stretching routine into your daily regimen, you can counteract the effects of prolonged sitting, alleviate tight hamstrings, and find relief for your mid-back discomfort.