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Static Posture - What It Is & 2 Stretches That Can Help

This post is written by Joshua Weber, PT, DPT, CKTP, Physical Therapist at Riser Physical Medicine.

They say sitting is the new smoking, but what really happens when we sit for too long in one position?

Why do our hips and butts get so stiff and sore when we’ve been at our desks all day long without getting up to stretch or walk around?

How can we modify our home office setup to minimize the pain when we have no choice but to sit and listen to zoom calls all day?

Static Posture

Static posture is posture that we maintain when we aren’t moving like when we sit or sleep.

Maintaining poor static posture, like slouching in a chair, can cause increased pressure on the spine leading to increase in pain.

Poor sitting posture can also cause decreased flexibility and increased muscle tone leaving you feeling tight in your hips and low back.

Proper Posture

Proper sitting posture should be with your feet flat on the floor and hips and knees bent to 90 degrees.

2 Stretches

If you find yourself with tight hips throughout the day, here are 2 quick and easy ways to stretch and open up your hips to allow yourself to be more comfortable.

1.) Hip Flexor Stretch

  1. Bring yourself into a half kneeling position with 1 foot on the floor and the opposite knee on the floor or on a pillow for comfort

  2. Square your hips so that you aren’t rotated to one side

  3. Gently lean forward onto your forward foot until you feel a stretch in the front of your opposite hip

  4. Make sure you aren’t arching your low back

  5. Hold for 15-20 seconds, switch leg positions and repeat

2.) Hip Opener Exercise

  1. Begin on your hands and knees with a pillow under your knees for comfort if necessary

  2. Make sure your hands are under your shoulders and your knees are hip width apart

  3. Tighten your core and lift one foot up towards the ceiling keeping that knee bent to 90 degrees

  4. Gently rotate the leg in small circles clockwise and counterclockwise to open up your hip

  5. Repeat on the opposite side

Let us help

At Riser, we’re committed to helping you achieve a healthier, happier, pain-free, and more active You.

Come to Riser Physical Medicine in NYC and let our expertly trained clinicians assess your pain and get you started on the right treatment plan.

Patients travel from all over New York City to visit one of our state-of-the-art offices in Union Square, Hudson Yards, or Murray Hill.

Our certified therapists bring their clinical expertise to create a unique program designed specifically for your areas of concern.

Let us be your one stop shop for all your wellness needs.

Book an appointment

If you’d like to get in touch with us for an appointment, please call us at 646-661-2181, email us at, or click the button below to book an appointment online.

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