When you work at a desk, it’s fairly inevitable to be sitting day long, and it’s frankly a real pain in the ass( severely, person HMU with a butt massage ). I know you feel me on a spiritual level when I say your butt is legitimately aching after hours parked on it in the office. But if you’re wondering how to stretch after sitting the working hours, you might automatically think it involves an intricate listing of glute stretches that voiced even less appealing than your painful posterior.
From seated bends, to foam rolled, there are plenty of different stretches that are capable of alleviate all that tension in your butt. And though no one actually taking the time to stretching it out, it’s damned important, especially when it comes to avoiding conditions like dead butt disorder( aka when your glutes literally decide to stop working because you’ve been sitting for so long ).
Plus, analyzes suggest that sitting for prolonged periods without activity can lead to early death, so it’s definitely in your best interest to get up and get the blood flowing whenever the opportunity strikes.
Now, your quest for a tension-free tush doesn’t have to involve an hour of elaborate stretching. There’s a single motion you can do at the end of your day that’ll soften the jolt of sitting in a chair for hours on end, and feel perfectly for your lower body.
Meet the figure four stretch, aka the answer to your tense booty prayers.
The figure four hip stretching is one of the easiest and most effective stretches to ease the uncomfortable side effect that come with sitting the working day long. In suit you were wondering, it’s called the figure four because that’s literally the shape your legs attain when you get into the pose( easy enough to remember, right ?).
This booty-saving stretching targets the piriformis, which is a muscle that runs from the back of your pelvis to the outer part of your upper thigh bone, according to PopSugar.
To perform this stretch, all you have to do is lay down on your back, and bend both knees with your feet hip-width apart on the floor. Then, create your right leg, and place that ankle over your left knee. Loop your hands through the hole in your legs, and slowly depict the stretching in as close as you can manage toward your chest. Be sure to listen to your body, and merely do whatever feels comfortable for you.
Take deep, even breaths, and feel the prominent stretching on the outside of your hip as you hold the position for about 20 seconds. Once you’re done, recur the pose on the other side.
This bad boy is sure to give your glutes some major glory, but if figure four isn’t doing much for you, there are ways to attain the movement a little more intense.
For a deeper stretching similar to the feeling of figure four, try your hand( or booty) at pigeon pose.
Pigeon pose flips figure four in the opposite direction, applying more pressure to the hip and giving you a deeper and more luxurious stretching. This pose, which is often featured in yoga class, lengthens the hip flexor connecting your torso to your legs, which sort of scrunches up a lot when you’re routinely sitting down for extended periods of time.
To get into pigeon pose, come onto all fours, and slowly bring your left knee forward, placing it on the floor just behind your left wrist. Once you’re in this position, check on your back leg. Make sure it’s straight back behind you, and your hips are squared and neutral.
If your hips don’t reach the ground, you can use blankets, pillows, or other props to level them out and stimulate the pose more comfortable. Once you manage to release the initial tension in your hip, the pose should begin to feel highly soothing and relaxing. Hold yourself here for about 10 deep breaths, and then repeat on the other side.
You and your loot can thank me afterwards, fam.