Piriformis
The piriformis is a thin layer of muscle in the deep hips that assists in the movement of the legs. If you sit for a long time, the piriformis will stimulate and squeeze the sciatic nerve, causing pain, numbness in the lumbosacral region, buttocks and lower extremities, and susceptible to piriformis syndrome.
Action essentials: sit on the edge of the chair, bend the left leg, put it on the right thigh, do not put it on your knees. Straighten your back, bend your body forward, and feel the stretch of the curved part of your left leg.
Back
Sedentary symptoms of low back pain will cause chronic strain and develop functional low back pain. Therefore, it is necessary to do the back extension of the spine frequently.
Action essentials: sit on the edge of the chair, legs close together, arms on each side of the thigh, while the body is bent forward, arms around the legs. Let the spine bend slowly one by one until the entire body clings to the thigh.
Psoas muscle
Sedentary can cause pain in the psoas muscle.
Action essentials: Stand in front of the chair and slowly place your left foot on the chair behind you. Make sure the right leg is close to the extended left leg and focus on the thigh and hip flexors during stretching. Stand straight, chest, hip, and stretch to the maximum extent. After relaxing, change legs to make another group.
Hamstring
Sedentary can cause calf edema.
Action essentials: Hold the top of the chair with both hands, the right leg is in front and the left leg is behind. Straighten your left leg, the left foot and the heel touch the ground, and the toes slowly turn to the inside. Bend your body forward and feel the stretch of the hamstrings and calves. The hips are parallel to the ground.
Calf
Action essentials: stand behind the chair, left leg forward, heel to the ground, toe on the leg, right leg upright, body forward, slowly move the center of gravity to the extended calf, keep stretching for 30 seconds.
Latissimus dorsi
Sedentary can cause back pain, and often stretch the latissimus dorsi.
Action essentials: grasp the back of the chair with both hands, separate the feet, shoulder width, the body and the stool to maintain an arm distance. The body is down, between the hands, slowly bending the legs, and the hips sit down slowly.
The more flexible the body, the smaller the tension of the body, the smaller the tension, the smaller the pain and the more the body.
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