Sitting for long periods of time is not good for your health. There are a number of risks associated with cancer, diabetes and heart disease. This affects muscles but also your posture too.
It’s an unfortunate fact that almost 80 percent of American jobs are considered to be sedentary. This usually entails sitting in an office for the most part of the day.
1: Half Kneeling Hip Flexor Stretch
The starting position is standing straight. Now drop one knee to the ground while the other foot is flat and is at 90 degrees to each other. Your hands should be on your hips as you engage your abs as well as squeeze the glute of the knee-down leg. Return to the standing position and repeat to eight to 10 repetitions per side.
In this exercise, you have to move one arm and leg while keeping your hips from sagging or rotating. For this, raise one hand overhead with the thumb facing the ceiling. Simultaneously, lift the opposite leg too. Now, replace both the arm and leg and repeat it for the other pair. 10 to 12 reps per side is good enough.
This is an advanced core exercise which is a variation of the standard plank. Spread your feet so that they are six inches wider than your hips. Do a regular pushup and then raise your hand off the floor and up to the ceiling. Bring the hand back to where it was, do another pushup and repeat on the other side. Six to 10 reps per side is all you need to do.