A Leg-to-Torso Stretch

If you're stuck behind a desk all day, stretching can help relieve muscle tension and improve circulation. Leg-to-torso stretches move your legs to your torso and can help with muscle cramps associated with long-term sitting. The muscles you stretch depend upon the specific stretch you do. Always warm up your muscles before you stretch with at least five to 10 minutes of light cardio.

  1. Hamstring Stretch

    • Tension in your hamstrings can build up quickly, causing back and hip pain. Try sitting up with your spine straight and legs extended straight in front of you. Bend your torso down over your thighs while reaching for your toes with your arms. Hold for 20 to 30 seconds. To add variation to this stretch, try pointing your toes for one 30-second round of the stretch, then stretching them for the second 30-second version.

    Back Stretch

    • Try stretching your back by lying on your stomach, then lifting your torso up and resting on your hands. Bend your knees and move your feet back toward your head, pushing your legs toward your torso as if you're trying to touch the back of your head with your toes. Keep your neck straight and avoid forcing the stretch, then hold for 30 seconds.

    Hip Stretch

    • To stretch your hips and loosen up your back, sit on the floor with your spine straight and both legs extended straight in front of you. Then, bend one knee and draw your leg up to your torso while keeping your foot flat on the ground. Twist to the same side as the elevated leg and hold for 30 seconds. Then switch sides by elevating the other leg and twisting to the other side.

    Quadricep Stretch

    • Loosen up your quads by lying face down on the ground, with your legs straight out behind you. Pull one leg up toward your torso by bending your knee and positioning your calf so that it touches the back of your thigh. Pull gently upward on your ankle until you feel a stretch, then hold for 30 seconds and switch sides. You can also do this stretch by standing up and then bending one leg up behind you so that your heel touches your bottom.