Hip pain from sitting too long: Things to do on your break

by Christina Abbott on May 2, 2009

When your muscles tighten up from sitting still for too long it can cause hip pain. Here are some things you can do to limber up and relieve that discomfort.

First, get out of your chair and move around for a few minutes at least every hour. Breathe deeply to oxygenate the blood and release the tension of focusing on your work. Go for a short walk or do something physically active to get your blood moving. Active Isolated Stretching is the best!

1) Hip flexor stretch: Holding onto a counter, slightly bend your left knee and extend your right leg behind you with your pelvis tucked under and your leg straight. Feel the pull across the front of your hip. Exhale and hold the stretch for two seconds. Relax the hip and knee and repeat 10 times.

2) Lateral hip and side body limbering: Still at the counter, spread your feet apart and shift your weight onto your right foot. Stick your hip out to the right keeping your pelvis tucked under. Hold on as you really stretch your hip out and sidebend to your left. Exhale and hold the stretch for two seconds. Alternate back and forth stretching right and left hips.

Open up more at the waist by reaching your arm overhead as you side-bend.

3) Pelvic rocking: Still at the counter, tuck your pelvis under to bring your pubic bone toward the counter exhale and hold for two seconds. Then bend your knees slightly and stick your butt out, arching your back. Inhale and hold for two seconds. Rock back and forth 10 times.

4) Butt and groin relief: Lie on your back and bring your right knee to your left shoulder. Assist the stretch with your left hand. Exhale and hold for two seconds. Release the stretch by opening up your groin and inner thigh with your bent knee flopped outward toward the floor. Repeat 10 times.

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