If you’re an office worker dealing with tight hamstrings and an aching mid-back from hours of sitting, this stretch is designed with you in mind. It effectively targets both the hamstrings and mid-back, providing a quick and practical solution to combat the stiffness that often accompanies sedentary work.
Exercise Description:
- Positioning: Stand behind a sturdy chair and place your palms on the top of the backrest for support.
- Hip Fold: Hinge at your hips until you form a 90-degree angle, shifting your pelvis backward and settling your weight onto your heels.
- Upper Body Drop: Lower your sternum, spine, and head toward the floor until you feel a gentle stretch.
- Stretch and Breathe: With each exhale, allow yourself to sink a little deeper into the stretch. This targets your hamstrings and releases tension in your ribcage and mid-back.
To focus on one side of your torso, try this variation:
- Place your right hand over your left hand on the backrest.
- Lean back onto your heels and gently push your ribcage to the right, creating a stretch along the right side of your mid-back.
- Repeat on the left side for a balanced stretch.
Recommended Duration:
- Start with 30 seconds per stretch, gradually working up to 60 seconds.
- For best results, aim to perform this stretch three times a day.
Incorporating this simple stretch into your routine can help relieve tightness in your hamstrings and bring relief to your mid-back. Good luck 🙂