This stretch can help loosen up muscles in the hip that get tight from sitting for a long time.
To loosen muscles around the hips that can get tight from sitting for a while, start by putting your ankle on your knee. Sit up tall, and then lean forward, keeping your back and head very straight, as straight as you can. The second you hunch over, as you can see, you lose the benefit of this stretch.
Sitting for a long time tightens up these hip muscles, and you can add a little gentle pressure around the knee to increase the stretch if needed and if it feels good or adjust where the ankle is to stretch different parts of the hip muscles. As always, stop if you have pain or discomfort other than a stretching feeling.
Hold this stretch for 15 to 30 seconds and do it 2 to 4 times on each side.
Introduction to Seated Exercises
Exercise is an important part of COVID-19 recovery in order to regain your strength, endurance, flexibility, and ability to fully take part in all aspects of your daily life. Even if you cannot yet tolerate exercise standing up or moving more vigorously, it is still very important to keep yourself as active as possible.