The Glute Bridge
The glute bridge is a fantastic exercise for activating your glutes and hamstrings, muscles often neglected when sitting. To perform a glute bridge, lie
on your back with your knees bent and feet flat on the floor, hip-width apart. Your arms should be resting at your sides. Engage your core and squeeze your glutes as you lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds, then slowly lower back down. Repeat this movement for 10–15 repetitions. This exercise helps strengthen your posterior chain, which contributes to better posture and reduces lower back pain, both common issues associated with prolonged sitting. It's a great way to wake up your glutes and improve hip extension, counteracting the hip flexor tightness that often develops from sitting.
Hip Flexor Stretch
Spending extended periods seated leads to shortened and tightened hip flexors. Counteract this with a hip flexor stretch. You can do this stretch standing or kneeling. For the kneeling version, get into a kneeling position, with one knee on the floor and the other foot planted in front of you at a 90-degree angle. Gently lean forward, feeling the stretch in the front of your hip on the kneeling leg. Keep your core engaged and your back straight. Hold the stretch for about 30 seconds, then switch sides. If you are doing a standing hip flexor stretch, stand upright with your hands placed on your hips. Step forward, keeping your rear leg straight and your front knee bent. Gently push your hips forward while keeping your back straight. The goal is to feel a stretch in the front of your hip and thigh. Repeat on each side for about 30 seconds. This stretch prevents hip tightness and helps maintain a full range of motion.
Bird Dog Exercise
The bird dog exercise is great for improving core stability while working your hips. Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Engage your core, and extend one arm forward and the opposite leg backward, keeping your body in a straight line from head to heel. Maintain this position for a few seconds, and then return to the starting position. Repeat on the other side. Aim for 10–15 repetitions on each side. The bird dog helps improve coordination and balance. It strengthens your core, which supports your spine, and helps stabilize your hips. This exercise counteracts the effects of prolonged sitting by promoting stability, balance, and overall body awareness.
