After-Work Workout: Wind Down After a Long Day

Extend your hip and keep your upper body upright. Feel the stretch on the front of your thigh and in your hip flexor area. To deepen the stretch, lean back. Alternatively, you can raise your arm on the side where your leg is behind you.

Tip: Make sure your pelvis is tilted backward. You can achieve this by tightening the glute of your back leg while simultaneously lifting the front part of your hip on that side. You’ll immediately feel the stretch intensify in your hip flexor area.

Tip: To make this exercise more intense for office workers, you can cross the leg on the side you’re rolling over the knee of the other side.

Place your elbows directly under your shoulders. Roll back and forth using the momentum of your forearms.

Tip: If you find a particularly tense or painful spot, hold that position for a few seconds. This gives your tissue time to get used to the pressure and relax.

Lift your buttocks off the floor, press your arms into the floor, and extend your pelvis upward. Pull the tip of the foot of your supporting leg slightly toward you and feel the tension in your glutes. Hold the final contraction briefly and return to the starting position.

Tip: Make sure your pelvis stays level throughout this exercise and doesn’t rotate. Want an extra challenge? Clamp the BALL 08 between your thigh and hip as you pull your leg toward you. Lift your hips without losing the BALL.

Then return to the starting position.

Tip: Make sure to keep your spine stable. The closer together you grip the band, the more intense this exercise becomes for improving shoulder mobility.

Tighten your glutes firmly at the top of the movement. Then return to the starting position.

Tip: Choose the band’s resistance level based on your personal fitness level.

Grasp your knee and ankle with your hand. Bring the foot of your lower leg toward your buttock. Mobilize your thoracic spine by trying to bring both shoulders toward the floor. Once you’ve reached your maximum range of motion, return to the starting position and repeat the movement. Follow the movement with your eyes.

Tip: Make sure your upper leg stays on the foam roller at all times. This is important so that you have a stable anchor point. Don’t worry if your upper shoulder doesn’t quite reach the floor.

Extend your arms back to the starting position.

Tip: Keep your elbows as close to your body as possible. This exercise strengthens the back muscles, which are often weakened in office workers.