Hamstring Stretches To Do At The Desk At Work

Many people spend long hours seated at a desk at work or at a home office. One effect of prolonged sitting is tight hamstrings, which may increase your potential for injury when you're away from your desk playing sports or even in your everyday routine. If you find that you don't have much time to get away from your desk on a regular basis, try a few different seated hamstring stretches to keep your legs loose.

Double Leg Stretch

If you are short on time, you can stretch both hamstrings at once. Turn your chair to either side so you're clear of your desk, and move your butt to the edge of the chair. Stretch your legs out straight and place your heels on the floor. Place your hands on top of your thighs or behind your knees, depending on your comfort level, and lean your torso forward to stretch your hamstrings. Hold the stretch for several seconds, then relax and repeat. Be careful that you don't fall of the chair, especially if it's on wheels.

Single Leg Stretch

If you have a little more time, or just prefer to focus on one leg at a time, stretch your hamstrings one at a time. Sit close to the edge of your chair and leave one foot flat on the floor, while stretching the other leg out in front of you. Place the heel of the outstretched leg on the floor and lean forward to stretch your hamstring. Hold the stretch, relax and then switch legs to get the other one. Place your leg on a box or another chair to do the single leg stretch if you are a little more flexible or just want more of a challenge.

Towel or Band Stretch

Another variation of an office chair hamstring stretch is to use an accessory like a towel or short band. Extend one leg like with the single leg stretch and place the towel or band around the ball of your foot. Hold an end of the towel in each hand and gently pull back and lean forward to stretch your hamstring. Your calf muscle will also get stretched with this movement. Hold the stretch for several seconds and relax. Do the stretch on both legs.

Considerations

When you're doing hamstring stretches at your desk, move slowly and don't bounce into the stretch. Since you're seated, your muscles aren't warmed up and the injury potential is increased if you don't do it properly. Perform hamstring stretches two or three times a day to keep your legs loose, especially if you're at the desk for many hours.