Office Exercise Plan – Stretch Hamstring and Hip Flexors

    Published: 06-16-2009
    Views: 17,433
    Certified Personal Trainer Michele Ryon demonstrates a hamstring and hip flexor stretch you can do in your office.

    Michele Ryon

    Michele Ryon is a nationally certified Personal Trainer through NASM, ACE and Cooper Institute. She is also certified through ACE and Cooper Institute as a Group Fitness Instructor. She has 7 years experience as a personal trainer and 13 years experience as a group fitness instructor. She currently works at Gold’s Gym in Maryland. Michele trains 15-20 clients per week, ranging in age from 25-90. She strives to teach proper form and technique to minimize injury and achieve the best results. She stresses the importance of exercise coupled with healthy eating to promote a healthy lifestyle. She provides a full- body workout designed to meet each client’s individual needs. As a group fitness instructor, Michele teaches 6-8 classes per week. Gold’s Gym provides Les Mills classes and she is certified in Body Step-step aerobics, RPM-cycling, and Body Pump-weight training. She provides encouragement and coaching so all participants get the most out of their exercise while having fun.

    Hi. I'm Michelle Ryon, a Certified Personal Trainer. I am here today showing you how to do some stretches and exercise that you can do at the office.

    Right now, I am going to show you how to stress your hip flexors and your hamstrings. First, we are going to do hamstrings. If you are very tight or beginning at stretching, we are going to keep both feet on the floor. We want to bend our supporting leg at the knee pushing the hips back, keep the core tight, the front leg is extended, but the knee is soft. We do not want to lock the knee. We do not want any tension in the knee itself. Hands can be on the opposite knee supporting you and just fit your hip into it. Make sure you do not bounce. Just sit into a stretch and hold it for 20 to 30 seconds.

    If you are a little more flexible you could put your foot up on the chair or you could put it on the desk, if you're very flexible. Position is still the same. We are bending our knee, pushing the hips back and feeling the stretch in the hamstring. So, then we wound want to do both legs, so other leg, same position, wait, pushing back, keep the chest lifted. Now, to stress the hip flexors, which are in the front, step one, foot back. We are going to keep the body tall, we are going to bend both knees and we are going to push this back hip forward. Were stretching right through here. If you want a little deeper stretch, take the arm reach it up tall or you can reach across your head a little bit to get even deeper. Hold that for 20 to 30 seconds and then switch feet. So, body tall, both knees bend, tuck the back hip and reach up if you like. So, thats how to stretch your hip flexors and your hamstrings. Now, I am going to show you some exercises you could do on stability ball if you want a little extra variety.