Since the beginning of the pandemic many jobs have turned remote and although things have
been improving, many people still find themselves working from home. Sitting at a desk all day
can place significant strain on your body, and there is a great deal of that strain placed
particularly on your hips. We have created a list of 5 exercises to do at the end of your workday
that target your hips to combat any tightness you may experience. Even if you are not working
from home and may be spending your days enjoying the outdoors, these exercises will greatly
benefit you as well!
Bridge
Lie down on a mat with your knees bent and feet shoulder width apart. Slowly raise your butt up off the mat by squeezing your glute muscles, keeping your knees bent and feet planted on the ground. Then, lower your butt to the ground and repeat.
½ Kneel Hip Flexor Stretch
Position yourself so that one knee is on the floor and one knee is bent so that your foot is resting on the ground. Next, you will gradually lean forward (toward your toes) until you feel a stretch along the front of your thigh and into your hip. Hold stretch for as long as desired then switch sides.
Knees to Chest
This next stretch is very simple and is great to do before bed. You will simply lie on your back and bring one of your knees to your chest. Once your knee is close to your chest you can place your arms on the back of your upper leg or behind your knees to hold the stretch for as long as you would like! This stretch can be done holding one leg at a time or both legs at once depending on what you find is most effective and comfortable.
Pigeon Stretch
Lying flat on your stomach you will bend one knee so that it is resting on the ground as seen in the photo down below. Slowly lower your torso toward the ground until you feel a stretch, hold for as long as desired then switch legs.
Hip, hip hooray!
All patients will be required to fill out a COVID-19 pre-screening questionnaire prior to all appointments.
We will be limiting the number of patients allowed in the clinic at the same time. Everyone will be separated into private treatment rooms to maintain safe distancing. We will sanitize and disinfect each room and treatment table after each visit.
Staff will wash their hands frequently throughout the day and always between patient interactions. We will also ask patients to sanitize their hands as they enter and leave the clinic.
All staff will wear masks and we will ask all patients to wear masks while in the clinic.
To limit the handling of cash we will continue to provide direct billing as well as ask patient to pay through contactless tap, email money transfer or safely store your credit card on our secure system.