WFH means that many have had to quickly adopt areas to work within their homes. For those that never had a dedicated office due to a lack of time, space or financial reasons, they have adapted by making couches, beds, kitchen tables etc. their new location! In addition, when it comes to taking Zoom calls, there have been a number of creative backdrops and corners to continue to get work done virtually. These options may not be the best ones for our bodies and may encourage poor posture due to prolonged sitting.
Poor posture can result in back pain which is linked to muscle balance since joint motion becomes restricted. Thankfully, the American Council on Exercise has provided a few easy exercises that focus on improving hip motion in order to strengthen your back and help alleviate pain.
1. Warrior I Stretch – This classic yoga pose stretches the largest hip flexor muscle – the psoas – from a standing position. With legs wide, take a forward lunge position with your front leg bent and raise your arms overhead while keeping a tall, straight spine. Press your back heel into the ground as you shift your weight forward to increase effectiveness.
2. Glute Bridge – Lying face-up, bend your knees and bring your heels as close to your bottom as possible. From here, activate your glutes and push your heels into the ground, sending hips upward. This exercise not only helps strengthen your gluteal muscles but creates an active stretch of the psoas.
3. Standing Hip Hinge – Once you have a foundation of strength from floor-based exercises, moving to a standing position will allow you to increase overall strength in multiple muscles. When learning this exercise, it helps to hold a light dowel rod along the spine to help remind you to move from your hips instead of rounding the spine.
