Do you notice a slight change in the way you walk? Or you flounder, especially after prolonged hours of sitting in your office chair. If yes, then you can blame to muscle stiffness due to sitting for long duration. Your sitting position places your hip joints in flexion and your standing position puts them in extension. However, sitting continuously for hours affects your muscles that aid hip extension and shortens the muscles that render hip flexion. And without being in your 60s, you go through what aging does to your joints.
For office goers, there’s little you can do about reducing the working hours however you must not ignore the muscle stiffness and how your prolonged sitting affects your hips. Here’s a list of a few habits that you must instill to ease your hip muscles and keep them flexible for times to come!
1. Stretches at Office
You must perform various stretches that can ease tight hips. Stretches like standing groin/hip flexor stretch and standing quad stretches really help muscle stiffness due to prolonged sitting and aid hip flexion and extension. These stretches are easy to do in your cubicle anytime, anyday! Aim to do stretching in at least 3 intervals of 3-5 minute each at your office.
2. Squats at Home
Squatting is a great way to lose weight as well as put to use your hip and leg muscles. If you find doing squatting a tad bit difficult, give yourself the support of a box/band and do box squats or banded squats.
Several yoga poses help ease tight hips. These poses stretch your hip muscles and restore hip flexion. If you are a fan of yoga however do not know where to start then refer to the post below.
4. Drink Fluids
Drink a lot of fluids (strike out energy drinks & sodas)! Fluids help the joints get a cushion. Drink water at regular intervals, include fruits like strawberries, pomegranate, etc that rich in juices and water content, eat salads like cucumber, radish, carrots as they hydrate, replace artificial squashes and drinks with coconut water, lemonade and butter milk, and see the difference by staying hydrated!