Couch Butt Stretch
Americans sit a lot. A LOT. We’re sitting an average of 10 hours each day according to a Washington Post study and a published article on the subject. That’s more than 80% of our waking hours. Remaining in a seated position for that long- whether in a chair, on the ground or on the couch- tends to cause stiffness and cramping of the major muscles throughout your body. Our butt stretch is designed to increase blood flow and decrease the amount of tension build-up after a long day of sitting. This one is a great exercise to do just before bed, and the best part is it’s only recommended to hold and stretch this position for ten-second intervals.
Fitness enthusiasts recognize this as a modified version of the Piriformis stretch. You’ll be stretching a small muscle group supporting your glutes, so the range of motion and stretch intervals are short. Start with your left foot flat on the floor, or on the seat of the couch in front of you. Cross your right leg over your left knee and rest the right ankle on top of the left knee. Extend your sternum straight up while applying gentle pressure to your right leg, holding the stretch for up to 30 seconds. Switch legs and repeat. For an advanced stretch, lean forward, drawing your chin closer to your legs.