The More You Sit, the More You "Shorten" Your Hamstrings
In our sedentary office culture, we spend an inordinate amount of time sitting with both the knee and hip bent; this position directly impacts the length of the hamstrings.
Athletic activities, such as running and biking, can further shorten the hamstrings; tightness can also affect the pelvis because the tendons attach to the sit bones (the ischial tuberosities), the bottom hooks of the pelvic bowl. (More on that in the future!)
In sitting and even in standing, the shortening of the hamstrings can rock the pelvis backward (known as a posterior pelvic tilt), causing a hunched low back. A rounded position can stress the back muscles, creating the potential for injury, and it can cause a general soreness in the low back region (the lumbar spine).
Basically, the more you sit and round the back, the more you shorten your hamstrings. We need to sit less and get on up!
Images courtesy of Lara Heimann
Movement specialist and physical therapist Lara Heimann shares that tightness is toxic not just on a metaphorical level, but also on a physiological and psychosomatic one. Heimann notes that Paracelsus, a physician who lived 500 years ago and the father of "toxicology," anticipated our modern-day challenges. Paracelsus, says Heimann, looked at the body and mind as a continuum, similar to the current integrative medical approach, and famously stated, "There is but one disease, and its name is congestion."
Congestion creates a sense of stoppage, and this, shares Heimann, "is exactly what happens when you sit: Sitting catalyzes congestion in the muscles and other connective tissue, and in the vascular and lymph systems."
When things don't flow, it manifests as tightness in the hips, legs, lower back, shoulders, neck, "everywhere!" says an animated Heimann. Most importantly, as a physical therapist she is often struck by how these congested areas "are perfect spots for harboring physiological and emotional toxins, which we register as pain, achiness, lethargy, and even anger."
Wow! Message received: Let's all get up from our chairs (hint, hint!) and DETOX!
Three Easy Ways to Move at the Office to Counterbalance Tightness
We know a lot of you have shared workspaces and can't necessarily go into a crazy stretch with your legs up the wall and your bottom up in the air (but why NOT, really?!) -- so here are a few moves that you can discreetly do while at or near your desk. And a quick plug for this gem, which we love watching over and over again!
While standing, cross one ankle over the opposite knee -- let's start with the right ankle over the left knee. Bend your standing (left) knee as well, take your right hand and rest it on your upper thigh and lightly push your right leg away from your torso. This is a great way to open up your low back and hip. Do the opposite side.
Ah, the irony of this suggestion does not escape us. While trying to counterbalance tightness that comes from sitting in your chair we're telling you to get into chair pose but fear not! Come to a standing squat, bend your knees deeply, rest your hands on your upper thighs, and lightly round and arch from your low spine. You can also keep your back long, and shift your weight from one foot to the next.
3. Bridge From Your Chair
From your chair (errrr... the kind that doesn't roll away from you), take your hands to the handles, lift your hips and pelvis, and take a short and light backbend. You can even do slight dips and work your triceps. Energize yourself!
As study after study comes out about how movement is medicinal, we're being told something that we already know: It feels great to move well and the benefits are countless. Let's get moving!
Our 2024 Coverage Needs You
It's Another Trump-Biden Showdown — And We Need Your Help
The Future Of Democracy Is At Stake
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
The 2024 election is heating up, and women's rights, health care, voting rights, and the very future of democracy are all at stake. Donald Trump will face Joe Biden in the most consequential vote of our time. And HuffPost will be there, covering every twist and turn. America's future hangs in the balance. Would you consider contributing to support our journalism and keep it free for all during this critical season?
HuffPost believes news should be accessible to everyone, regardless of their ability to pay for it. We rely on readers like you to help fund our work. Any contribution you can make — even as little as $2 — goes directly toward supporting the impactful journalism that we will continue to produce this year. Thank you for being part of our story.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
It's official: Donald Trump will face Joe Biden this fall in the presidential election. As we face the most consequential presidential election of our time, HuffPost is committed to bringing you up-to-date, accurate news about the 2024 race. While other outlets have retreated behind paywalls, you can trust our news will stay free.
But we can't do it without your help. Reader funding is one of the key ways we support our newsroom. Would you consider making a donation to help fund our news during this critical time? Your contributions are vital to supporting a free press.
Contribute as little as $2 to keep our journalism free and accessible to all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you'll consider contributing to HuffPost once more.
Support HuffPostAlready contributed? Log in to hide these messages.