If you’re sitting at an office desk for up to 8 hours a day, chances are your lower limb muscles are very tight. This means that the muscles on your lower body have limited range of motion from habitual sitting.

The 4 simple stretches outlined below can immediately provide relief in from any built-up tightness from sitting for long periods of time.

Hold these stretches for 10-30 seconds when starting out. Gradually increase to a minute as the stretches become easier. Once you finish all 3 stretches, repeat the circuit one more time. Do this 3 days a week to start off. That’s it, you’re done!

Hip Flexor Stretch

Push hips down and forwards.

Maintain lumbar curve.

Hamstring Stretch

Keep leg straight.

Gently pull hamstring towards you.

Try not to let opposite leg rise.

Glute Stretch

Pull rear leg towards body.

Keep shoulder blades in contact with the floor.

Maintain lumber curve.

Groin Stretch

Keep back tight and upright.

Pull feet towards you.

Push down on your legs with your elbows.