A physical therapist says these are the two simple stretches people who spend too much time sitting should do

Man on a chair and wooden floor, sat sideways to the camera, looking out into a window with a plant behind him. he has one leg raised.

If you spend a lot of time sitting, you probably know it’s not doing your body any favors. Whether you’re working a desk job, commuting long hours or simply needing more rest as you get older, sitting for long periods can be unavoidable.

But, rather than feeling guilty about sedentary habits, there’s a simple way to offset the effects: regular stretching.

Diane Carroll, an orthopedic physical therapist at the Hospital for Special Surgery at Naples Comprehensive Health, says excessive sitting is one of the main culprits of muscle and joint issues she sees in her clinic.

“Unfortunately, as we get older we spend more time sitting,” she says. “When you think about the position that your body takes while sitting—a forward bent hip and a bent knee—your joints can tighten into those positions," she says.

The result? “It can make it harder for you to stand upright," says Carroll.

There are two areas of the body that Carroll says need the most attention when sitting becomes the norm—the hip flexors and the hamstrings.

“I think it’s very important for people to stretch the front of their hips—the hip flexors,” she says. “Your hamstring tendons cross your knee and when you’re sitting for a longer period, and your knee is in that bent position, the hamstring muscles can get very tight.”

Caroll suggests two simple stretches that anyone can do without any equipment. Aim to do these regularly to ease tightness and improve mobility.

Two stretches to undo the effects of sitting

1. Modified Thomas stretch

Time: 30-60sec

• Lie on your back along the edge of a couch or bed.
• Bend your knees and bring your feet close to your buttocks.
• Let the leg nearest to the edge dangle off the side until you feel a stretch in the front of your hip.
• Hold for time, then repeat on the other side.

2. Seated hamstring stretch

Time: 30-60sec

• Sit on the edge of a chair with your knees bent and feet flat on the floor.
• Extend one leg in front of you.
• Tilt your body forward from the waist, keeping your back flat and avoiding arching.
• Hold, then repeat on the other side.