But butt stretches can loosen up your tight tush, fast.
If your chair has a sharp edge, the nerves tend to get irritated more quickly, says Yuen.
Just like the muscle, these nerves need movement and blood flow.
Savanna Ruedy
And over time it wont feel great.
Spending too much time sitting can decrease your hip and lower-back mobility.
Usually, if the hips are stiff, the lower back suffers first.
Butt stretches (to loosen your glutesandthe surrounding muscles) can help too.
Yuen put together the stretch routine below.
That is, move in and out of the stretch rather than just holding it at end range.
Muscles and joints like movement, especially if youve been static all day.
Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
Stretch until you feel a gentle pull in your hamstrings, but not discomfort or pain.
Its okay to keep a slight bend in your knees to help if you arent super flexible.
Since this muscle gets stiff with sitting, double-check you squeeze your same-side glute when performing this stretch.
This will keep your lower back from hyperextending.
Stand with your feet together.
Bend your left knee and use your left hand to pull your left foot toward your butt.
Keep your knees together.
If you should probably, put one hand on a wall for balance.
Squeeze your glutes to increase the stretch in the front of your leg.
Stretch until you feel a gentle pull in your quads, but not discomfort or pain.
Hold this position for 3 to 5 seconds, then release.
Do 20 reps on your left leg, and then do 20 on your right.
With each rep, venture to stretch a bit deeper.
Lie on your back with your feet flat on the floor.
Cross your left foot over your right quad.
Lift your right leg off the floor.
Grab onto the back of your right leg and gently pull it toward your chest.
When you feel a comfortable stretch, hold there for 3 to 5 seconds, then release the stretch.
Do 20 reps on the right leg, and then 20 reps on the left.
With each rep, give a shot to stretch a bit deeper.
Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.
Spread your hands wide and press your index finger and thumb into your mat.
Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling.
Straighten your legs as best you might and press your heels gently toward the floor.
Your head should be between your arms, facing your knees, and your backs should be flat.
Hold the stretch for 30 to 60 seconds.
If the stretch feels too intense, bend your knees slightly to relieve some of the tension.
Sphinx pose is a way to do this gently.
It also relaxes and opens up your hip flexors.
Lie on your stomach with your legs straight out behind you.
Press your hips and thighs into the floor and think about lengthening your spine while keeping your shoulders relaxed.
Sit up just enough to feel a nice stretch in your lower back.
Dont hyperextend, and stop immediately if you start to feel any discomfort or pain.
Hold for 30 to 60 seconds.
Joints rarely get taken to their end range throughout the day.
Neglecting end ranges of motion is how you end up losing range of motion, Yuen says.
