Jeff Coulter, MS, CSCS, is an athletic trainer with a master’s degree in Health Exercise and Sports Science. He is a Performance Specialist with Inova Sports Performance powered by EXOS. 

It’s easy to see how sitting behind a desk can influence how your hip and lower back feel. Try these two exercises 5 times per side before or after a long seated session to help relieve pain.

Quad/Hip flexor stretch

Keep your back flat like a table as you push your hips forward and down and hold for 3 seconds. (Steps pictured below in 1 and 2)

Glute bridge

Drive your heels and hands through the floor and squeeze your glutes. Shoot for a straight line from your shoulder to knee and hold for 3 seconds at the top. (Steps pictured below in 3 and 4)

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