Those who want to get rid of back stiffness after sitting for a long time and the habit of slouching at their desk do not need to sign up for a therapeutic massage. One simple technique is enough to gently open the hip joints, remove tension in the lower back and restore natural mobility of the body.
This is a circular abduction of the knee. A short action that is convenient to perform while standing in line, at the kitchen sink, or in front of the TV. The main thing is to repeat it consistently.
How to do it:
- Stand up straight, place your feet parallel, hip-width apart, and lower your arms along your body.
- Slowly lift one knee to the side, rotating your hip outward.
- In this position, you will feel a gentle stretch in the outer thigh and lumbar region.
- Hold for three to four seconds, then smoothly return your leg to the starting position.
- Repeat ten to twelve times on each side.
- Perform two sets a day in the morning and after work.
- Do not swing your body or jerk your knee; the movement should be measured and controlled.
If sharp pain occurs in the hip joint, reduce the elevation angle or consult a specialist.
Within a few weeks you will notice: your gait will become more confident, morning stiffness in your back will decrease, and your balance will noticeably improve.
