Here are 3 essential stretches that undo hours of sitting, according to a personal trainer

I am calling all desk workers to read on if you want to undo the effects of sitting all day, because these three stretches are effective and essential, and could just save your hips.

The hip flexor muscles run down the front of the body between the hip bones and thighs and help you lift your legs up, hinge forward at the hips and assist with movement like running, bending, jumping, or walking properly. When contracted or shortened, the distance between the thigh and torso decreases, like when sitting.

Tight, weak, or constantly contracted hip flexor muscles need some love, and one of the many ways to increase hip flexibility and strength, and therefore avoid injury and pain, is to stretch them out. Luckily, I am a personal trainer who specializes in mobility training, and I know a few tricks that do the job.

Roll out one of the best yoga mats, and get ready to release some tension.

What are the exercises?

Here are three moves you can try the next time those hips feel tight or you’ve been sitting down for too long. You could try them on your next lunch break, first thing in the morning, post-workout, or just before bedtime.

Butterfly sit

The butterfly sit focuses on opening the knees away from the body, which stretches the inner thighs, groin and hips. You won’t feel this one so much down the fronts of the hips, but adding a forward lean should increase the intensity of the stretch and help you sit more comfortably while relaxing your knees down away from your body.

• Start in a seated position on your mat and bring the soles of your feet together
• If it’s your first time trying this stretch, I recommend sitting against a wall or sofa so that you can keep your back straight without hunching
• Sit as tall as you can and roll your shoulders back and down
• Relax your knees toward the ground without forcing them
• For a deeper stretch, grip your feet, bend your elbows and hinge at the hips
• Draw your chest toward your thighs as you lean forward, keeping your back straight
• Hold the stretch for at least 30 seconds, release, then repeat for two more rounds.

Forward-leaning frog pose

I’ve made no secret of how much I adore frog pose, which focuses on opening up the groin and stretching the lower back, adductors, hips and glutes. The traditional frog pose involves leaning backward and drawing your hips toward your heels; for this variation, we want to lengthen the hip flexors, so I want you to push your hips forward instead.

• Follow the instructions on how to do the frog pose to set up your position
• Next, walk your hands away from you and push your hips forward toward the mat without moving your knees or heels
• If you can, lower your elbows to the mat and release your chest and forehead to the ground to relax into the stretch
• Hold for at least 30 seconds, then repeat for two more rounds.

Lizard lunge

The lizard lunge gives me the most potent release and leaves me feeling a bit buzzy afterward. It’s a deep hip stretch that starts with a low lunge and can be developed upon. Focus on keeping your back straight and not hunching into the stretch just to force your body deeper. Focus on the hip hinge as a priority, and over time, you might be able to sit lower into the stretch.

• Start in a low lunge position with your right leg forward and left leg back, knee down
• Bump your left leg back until you feel a deep stretch in the left hip
• Ensure your right knee stacks over your right ankle
• Place your hands on the mat to the inside of your right leg. If you cannot bring your fingertips or palms down, place your hands on a book or yoga block
• Pull your shoulders back and down and straighten your back, lifting your chest proud
• If you can, lower your elbows to the floor close to your right foot while maintaining your posture
• Hold the stretch for at least 30 seconds, then release and repeat for two more sets
• Change sides.

Follow Tom's Guide on Google News, or add us as a preferred source, to get our up-to-date news, analysis, and reviews in your feeds. Make sure to click the Follow button!

More from Tom's Guide

• Personal trainer shares the one simple hip flexor trick you're missing to boost lower body flexibility
• You just need 10 minutes and a resistance band to sculpt your abs with this 4-move home workout
• A yoga teacher says you can fire up your deepest core muscles using this one essential exercise