According to a recent study by Acuvue, an average office employee spends 1700 hours a year in front of the computer. No wonder it causes so much damage to the vision. It’s not just the vision, spending longer time in front of a computer is also deteriorating your health, especially the lower body parts.
If you’re an office person, you should exercise more than anybody else, especially your hamstrings. Hamstrings are a group of three muscles, Biceps femoris, Semimembranosus, and Semitendinosus located at the back of your thigh.
Developing a stronger hamstring improves your lower-body strength, maintains balance, and helps you perform daily functional movements.
This blog covers some of the best Hamstring exercises that enhance flexibility, alleviate tightness, and build muscle strength.
How Desk Jobs Wreak Havoc on Hamstrings and Posture
It’s been said that sitting is the new smoking, but chances are you’re not giving up your desk job. Here’s how your desk job is affecting your hamstrings and posture.
Tight hamstrings
Sitting for extended periods shortens your hamstring, leading to reduced flexibility and range of motion. Activities like bending over, running, and squatting become harder and harder over time.
Poor Posture
When working on a computer most people sit hunched over the computer. This leads to a rounded shoulder, a forward head, and a curved spine.
Neck and Back Pain
When you have an exaggerated curve in your lower back, it pulls your neck and back muscles, contributing to neck pain, headaches, and even pitched nerves.
Poor Blood Circulation
Sitting in one position for an extended time restricts the blood from flowing properly. This can lead to numbness, low energy levels, and fatigue.
Long-Term Health Issues
If you do a desk job and don’t exercise at least 3 times a week you’re in great danger of chronic conditions like back pain, arthritis, and even heart disease.
8 Best Hamstring Exercises
Next, we'll dive into a comprehensive leg training program designed by Speediance's team of professional fitness trainers. Our methods are based on the latest fitness science and are tailored to provide optimal strength, endurance, and muscle definition.
Exercise 1 - Top Half Squat
How To:
1.Stand with feet hip width apart, Toes pointed out slightly.
2.Keeping chest up, drive hips back, allowing knees to come forward in direction toes are facing.
3.Aim to get 90 degrees at both knees. with eyes forward，driving thru heels, explosivly jump vertically.
Key Point:
1.Stand with feet hip width apart, Toes pointed out slightly.
2.Keeping chest up, drive hips back, allowing knees to come forward in direction toes are facing.
3.Aim to get 90 degrees at both knees. with eyes forward.
4.Driving thru heels, explosivly jump vertically.
5.Be sure to keep core engaged and land softly by dropping into the squat on landing.
Mistakes:
Back to the partial squat.
Exercise 2 - Top Half Squat to Reverse Lunge
How To:
1.Stand with feet hip width apart, Toes pointed out slightly.
2.Keeping chest up, drive hips back, allowing knees to come forward in direction toes are facing.
3.Aim to get 90 degrees at both knees. with eyes forward.
How To:
1.Holding the squat, step one foot backwards to acheive a reverse lunge，90 degrees at both knees.
2.Alternate between legs to step back into the lunges.
3.Don't allow body to lift or stand up during movement.
Key Point:
1.Stand with feet hip width apart, Toes pointed out slightly.
2.Keeping chest up, drive hips back, allowing knees to come forward in direction toes are facing.
3.Aim to get 90 degrees at both knees. with eyes forward.
4.Holding the squat, step one foot backwards to acheive a reverse lunge.
5.90 degrees at both knees.
6.Alternate between legs to step back into the lunges.
7.Don't allow body to lift or stand up during movement.
Mistakes:
Step backwards until your knees are at a ninety-degree angle.
Exercise 3 - Dynamic Lateral Lunge
How To:
1.Start with feet out wide and body upright.
2.Shift Weight across to the one side by bending knee and keeping knee over foot，inside leg to stay straight.
3.Then staying low, shift body across to the opposite leg till that knee is at 90 degree and over foot.
Key Points:
1.Start with feet out wide and body upright.
2.Shift Weight across to the one side by bending knee and keeping knee over foot.
3.Inside leg to stay straight.
4.Then staying low, shift body across to the opposite leg till that knee is at 90 degree and over foot.
5.Make sure to keep inside leg straight and loosen up the hips.
Mistkaes:
Align your knees and toes.
Exercise 4 - Power Vertical Jump
How To:
1.Start in a standing position. Slowly drop into a squat position and arms forwards with hands in front of face.
2.Explosively, throw arms down as you drive through legs.
3.Jump into the air with a straight body and arms，land softly, by keeping knees bent and slowly bring arms forwards with hands in front of your face.
Key Points:
1.Start in a standing position. Slowly drop into a squat position and arms forwards with hands in front of face.
2.Explosively, throw arms down as you drive through legs.
3.Jump into the air with a straight body and arms.
4.Land softly, by keeping knees bent and slowly bring arms forwards with hands in front of your face.
Mistakes:
The knees should track in line with the toes throughout the motion.
Exercise 5 - 6 High Knees + 6 Glute Kicks
How To:
1.From a standing position, Start by running on spot with knees coming high.
2.Keep chest up and eyes forward.
How To:
1.Then change to a butt kicker, bringing feet behind you，again keep chest up and eyes forward.
Key Points：
1.From a standing position, Start by running on spot with knees coming high.
2.Keep chest up and eyes forward.
3.Then change to a butt kicker, bringing feet behind you.
4.Again keep chest up and eyes forward.
Mistakes:
When performing butt kicks, try to bring the heels close to the glutes.
Exercise 6 - Dynamic Yogi Squat
How To:
1.Drop into a wide stance deep squat, place elbows inside your knees.
2.Keeping elbows touching knees, lift hips upwards as much as possible.
3.Then lower into a deep squat.
Key Points:
1.Drop into a wide stance deep squat, place elbows inside your knees.
2.keeping elbows touching knees, lift hips upwards as much as possible.
3.Then lower into a deep squat.
4.we are looking to loosen hips and inner adductor muscles .
Mistakes:
As you press those elbows against your inner thighs, lift your hips up as possible as you can.
Exercise 7 - Dynamic Calf Walkouts
How To:
1.Starting in a plank position, start to walk feet in with small steps.
2.You are looking to use toes to activate calves to walk in,do not bend knees.
3.Walk in as far as you can till get a good stretch in hamstrings also.
Key Points:
1.Starting in a plank position, start to walk feet in with small steps
2.You are looking to use toes to activate calves to walk in,do not bend knees
3.Walk in as far as you can till get a good stretch in hamstrings also
4.Then walk feet back out to plank
Mistakes:
Don't sag your hips.
Exercise 8 - Butterfly Stretch
How To:
1.Starting seated on floor, bend knees and bring soles of feet together.
2.Keeping chest up, you can use your hands to gently push knees downwards.
Key Points:
1.Starting seated on floor, bend knees and bring soles of feet together.
2.keeping chest up, you can use your hands to gently push knees downwards.
3.Another option is to grab ankles and use elbows to gently push knees downwards.
4.Hold this position and concentrate on big breaths to help muscles relax.
Mistakes:
Chest up and back straight.
Why Hamstring Exercises are Essential for Desk Job Workers?
Hamstring exercises not only combat tightness, improve posture and reduce neck and back pain, but there is more to it. Here are a few more reasons to work out your hamstrings as a desk job worker.
- Helps You Build Core Strength - The stronger your core is the better it helps support proper posture and movements. A strong core is essential for overall body posture, balance, and stability.
- Improve Athletic Performance - Having a strong hamstring gives you the power to do other activities like running, jumping, cycling, and squatting with ease without the risk of injury.
- Increase Energy Level - Hamstring exercise can increase your blood flow and in return boost your energy. It also helps combat fatigue and helps you stay focused.
- Improved Overall Wellbeing - Exercise releases endorphins, which are mood-boosting and energy-enhancing hormones. You feel happy and more energized throughout the day.
Additional Tips for Improving Posture at a Desk Job
Modifying your space to be more ergonomic can add an extra layer of boost to your overall health. Here are a few adjustments you can make to your office table.
- Invest in an Adjustable Monitor and Chair
Adjustable monitors allow you to adjust the height, tilt, and distance as per the need. While you’re sitting in front of your computer, your knees should be bent to a 90-degree angle with your feet flat on the floor. Your monitor should be at eye level or slightly below.
- Keyboard
An ergonomic keyboard with a split design and wrist rest can help you keep your hands and wrists in a neutral position. You can also place a lumbar roll or cushion behind your lower back while typing to prevent a curve in your spine.
- Set a Reminder
Use a timer or an app to remind you every 30 minutes to get up and move. When you’re in a stand-up position you can do some stretches or walk around the office. Also, use the reminder to check your posture. Everything you feel you are hunched over, stretch your back and keep it straight as much as possible.
Break Free from the Desk Job Blues
If you spend most of your time sitting, taking care of your lower body should be your prime goal. Prolonged sitting can cause neck, back, and hip pain.
12-Minute Ab Workouts for Busy People: Quick Core Strengthening Routines
Furthermore, it can also increase the risk of cardiovascular diseases, diabetes, obesity, colon cancer, hypertension, depression, and anxiety over time.
However, doing a few simple exercises like hamstring exercises can help keep your health in shape. Consider buying portable gym tools like Gym Pal and Gym Monster. You can use this equipment anywhere, whether it be at home or office.
Remember, when starting any new exercise routine, it is essential to talk with your doctor first to ensure it is safe and appropriate for you.
