Q The only time I can run is after work. But by then my calves and quads are tight from sitting at my desk all day. Are there any stretches I can do during the day to prevent this?
A Your muscles are tightening during the day because their range of motion is limited. What you need to do is move your legs several times a day. To do this, change your position every 15 minutes or so (walk to the fax machine, do a gentle stretch or simply stand up). This will stimulate blood flow in your legs and keep your muscles limber.
As for stretches you can do at your desk, try these:
- Stand up
Standing allows you to stretch your hips, quads and calves. Make a habit of standing when you’re on the phone. As you talk, step forward with one leg and stand in a lunge position. Slowly rock back and forth to stimulate blood flow. To stretch your hips and quads, stay in the lunge position and push your pelvis forward. To stretch your calves, stay in the lunge position, keep your rear heel planted, and gently lean forwards. Hold each stretch for 10-15 seconds and then switch legs.
- Practise your ABCs
Every hour, raise your legs and trace out the letters of the alphabet with your toes. This will put your ankles through a full range of motion.
- Scoot over
To stretch your hips and quads while sitting, slide one buttock off your chair and put the ‘hanging’ leg underneath your chair. If you lean back slightly, you should feel a stretch in your quads. Hold for 10-15 seconds. Switch sides and repeat.
Sitting all day is also hard on your back, so get up and walk around the office every once in a while. Better still, walk to the water cooler and rehydrate. You’ll return to your desk energised and better prepared for your post-work run.
—Jonathon Fowles, exercise physiologist
