DESKERCISE
Hamstring Deskercises
Stretch the "Hams" When you sit throughout the day, those leg muscles can become tight if you don't stretch them periodically. This exercise will get you out of your chair and help increase the flexibility in your hamstrings. Do twice a day if possible.
From a standing position, extend one leg out in front of your other leg about l0 inches, lifting your toes and digging your heel into the ground. Bend the back leg slightly, and put both hands on the thigh of your back leg to support your weight. You should feel the stretch in the back of your front leg. Hold for 10 to 15 seconds. Now push the toes of the front leg down to the floor and hold for another 10 to 15 seconds. Repeat on the other side.Hamstring Curls When you sit a lot during the day, its a good idea to take a break every couple of hours to do this exercise. It will strengthen the hamstrings (backs of legs above knees) - follow with a hamstring stretch for optimal results.
Stand and hold on to something stable for support, such as a file cabinet or bookshelf. Slowly lift one heel toward your buttocks, then lower. The knee of the supporting leg should be slightly bent during the exercise, not locked. Repeat 12 to 15 times on each side. At home try using ankle weights for added resistance.
Balancing Act
This is the best stretch for the quadriceps muscles - the large group of muscles in the fronts of your legs above the knees. You may find it difficult to do at first, but it will get easier if you do it daily and your flexibility increases.
Stand at the side of a chair with your left hand holding the chair for balance. Grab your right foot with your right hand (or grab your pant leg if you cannot reach your foot). Using your hand, pull your foot toward your buttocks and hold for 10 to 15 seconds. Your knee should be pointing downward, not out to the side. Repeat two to three times with each leg. To work on improving your balance, try removing your hand from the chair, little by little, as you hold the stretch.
Hamstring Hug
This is a good stretch for your lower body that you can do while sitting. Not only does it stretch your hamstrings - the group of muscles in the backs of your legs and above the knees, but you will also feel it working your quadriceps in the fronts of your legs.
Sit back and place your hands under your right thigh. Pull knee toward chest then extend the leg straight in front of you as far as you can. Repeat with your other leg. Do three to five times with each leg.