Spend a lot of the day sitting?

Try this exercise - Single leg stretch. It aims to lengthen the hip flexors, which is great if you spend a lot of the day sitting.

Sitting for long periods of time can shorten the hip flexor muscles, this means your pelvis may be pulled forwards meaning your spine isn't correctly aligned.

From your neutral position zip up your core as you exhale and bring one knee towards the chest, take a breathe and as you exhale try extending the opposite leg along the floor. You are looking to keep the spine in neutral, if it starts to arch then don't extend the leg. As you breathe in bring the leg back to the start and as you exhale lower the lifted leg. Repeat 4 times on each leg.

Notice if your spine starts to arch or if you over extend through the neck, if so don't add in extending the opposite leg.

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