3 stretches to help you through your design day

As designers and managers, we spend a lot of our work day sitting at a desk. Only in the past 75-100 years has this been a normal activity, and this has gone against the thousands of years of human evolution. Amongst other things, this has led to desk workers shortened muscles around the legs, hips and lower back,

The good news is that the human body is open to change, and we can undo the effects of sitting for long periods by just a few minutes of strategic stretching. These few stretches can be done without equipment and can leave you feeling a lot better at the end of the day.

Hip flexor stretch

When sitting, your hip flexors are in a shortened position for long periods of time. Standing and walking for just a few minutes every hour or so can help, but stretching them in the lengthened position can aid even more. A suggestion for these stretches is once in the morning, once at lunch and once after work.

Kneel on one knee with your legs at ninety degrees. Keeping your back straight, push your weight forward until you feel a stretch in your hip which has your knee on the ground. Rock back and forward slowly pushing a little further each time for around 30 seconds.

As you get more comfortable, you can rotate your hips in a circle as you rock back and forth, and hold your foot as in the image above.

Cat/Cow

One of the more famous yoga poses, this stretch helps your spinus erectus, extending your spine, when it’s being compressed all day.

Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Place your knees hip-width apart. Center your head in a neutral position (not up or down).

Begin by moving into Cow Pose: Inhale as you drop your belly towards the floor. Lift your chin and chest, and gaze up toward the ceiling.

Broaden across your shoulder blades and draw your shoulders away from your ears.

Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.

Release the crown of your head toward the floor, but don't force your chin to your chest.

Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.

Hamstring stretch

Sitting leaves your hamstrings in a shortened position. Getting up and walking, or (if you have one) adjusting your standing desk to its higher position can help, but this stretch lengthens your hamstring further than just standing.

Put your hands on your hips, and step forward landing on your heal and pointing your toes to the sky. Lean forward from the hips until you feel a stretch in your hamstring. Stay in this position for 30 seconds and switch legs.

Do these three stretches regularly for just a few minutes a day and you should see better flexibility in just a few weeks. As with most things, consistency is key.

The information contained in the article is for educational purposes only. You should always consult your doctor or health professional before starting any exercise routine. Nothing in this article should be considered medical advice.