Humans are not meant to sit as much as we do because it stresses the spine and hips in a direction that is not anatomical healthy, leaving you feeling tired and achy. Taking a few minutes to stretch will alleviate achiness and leave you feeling refreshed.
1) Standing hip flexor - tight hip flexors are a common complaint and can cause lower back pain so stretch them frequently to help alleviate pain. Take a wide step with your right foot in front of your left and bend both knees to 90 degree angles. Tuck the pelvis under and hold. Reach your left arm up and over your head. Repeat other side.
2) Supported back bend - Place both hands at lower back and pull your navel to spine for support. Begin to arch the upper back up and over an imaginary beach ball.
3) Hamstrings - stand with your feet hip distance (or slightly wider). Nod your chin and begin to roll down towards the floor. Hang like a rag doll or take gentle swings right and left and shake your head yes and no. This position stretches the hamstrings, relaxes the neck and spine, and allows blood to rush to the head leaving you feeling invigorated.
4) Hip stretch - stand up and hold on to a back of a chair. Cross right ankle over your left knee and let the right knee flare open as you bend your left knee like you are sitting in a chair.
5) The foam roller works great on tight hips - Place the foam roller perpendicular to your body and sit on it. Cross your right ankle over your left knee. Lean back into your right hand as you roll onto the meaty part of the glut. Play around with different angles and stay on the muscle, not the bony joint. Watch the video below to see how to use the foam roller.