Working from Home a Pain in the A**? Try these 3 Stretches to Reduce Pain.

Working from home has its definite advantages, but let's face it, it can really start to hurt our behinds. Now that we are no longer commuting to work, walking around the office, or going out for lunch, we find ourselves spending way too much time sitting at our desks. So instead of enduring the pain, try these 3 simple stretches to get that pain out of your a**!



The Piriformis Stretch: First off, get out of your chair! Second, lay down on your back and cross your right ankle over your left knee (once it's bent). Then pull the left knee up to your chest with your right ankle on the left knee. Hold this stretch for about 30 seconds. A stretch should be felt across the hip and buttock area. Repeat on both sides.


The Hamstring Stretch: While laying on our back, use a long towel or belt and strap it around your ankle. Gently pull your leg up towards the ceiling, while keeping your knee straight. Hold this stretch for about 30 seconds. A stretch should be felt in the back of the leg and lower buttock area. Repeat on both sides.


The Thomas Stretch: Although this stretch does not directly stretch the buttock area, it has an indirect effect on how our back and buttock areas can feel. This is largely due to the attachment of the hip flexor muscles. It attaches directly to the front of the lower back. To complete the stretch, lay down on the side of your bed or couch. Bring your right knee to your chest, and let your left leg hang off the side of the bend. Hold this stretch for 30 seconds. A stretch should be felt in the front thigh and hip area. Repeat on both sides.

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Dr. SARA MIKULSKY, PT, DPT, NASM-CPT, NASM-FNS, CEAS

Licensed Physical Therapist

Doctor of Physical Therapy

Certified Personal Trainer

Fitness Nutrition Specialist

Certified Ergonomic Assessment Specialist

TRX Certified Fitness Instructor

CONTACT US

Email: sara@saramikulsky.com

Tel: 650-544-0116


 

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