How are your hips?  Do you feel stiff in your hips and low back?  Like they just don’t sway like they used to?  If you sit in a desk most of the day or stand on your feet you might be tight in your hips and low back that can cause a lot of pain.  Below you will find a simple stretch that can be done in stationary chair (no wheels please) that will alleviate aches and pains due to inactivity.  So pull up a chair.

Pigeon in chair hip stretch

Sit on the edge of the chair with your feet planted firmly in front of you and sit up tall.  Now cross your left ankle over your right knee, like a man would typically cross his legs.  If you are really tight your knee crossed over will point towards the ceiling and it will feel very awkward.  In that case put books, blankets or a higher chair underneath you so your knee of the foot on the floor is 90º, in this case the right knee.  Lift up through your spine to be as high on your sit bones as possible creating a flat back.  You may feel some stretching in your hip just by being in this position and if so just hang out there for at least 30-60 sec.

If you don’t get much sensation place your hands up a wall as high as you can,  or find something to pull on like a yoga ropes wall or a bar and lean forward keeping the spine straight until you begin to feel a stretch in the hip of the leg that is crossed over.  After 30-60 seconds change to the other side.  Repeat each side at least three times.  After you are done stand up and gently bend at the waist reaching forward towards your toes.  Then come back to a standing position and take a walk.  See if your hips have a little more swing to them.  Now put an alarm clock at your desk or workstation to help remind you to do this again at least two more times throughout the day.

You will find this stretch, when repeated often, will be very helpful in alleviating all sorts of hip and lower back pain.  As always, let me know how it goes.

Live Simply and Wisely,

Justine

Write to Justine at hello@fulleryoga.com or find on Facebook