Stretch your legs
1. Sit near the edge of your chair with both feet on the ground.
2. Straighten one leg out in-front of you.
3. Keep your back straight and lean forward until you feel a gentle stretch at the back of your leg.
4. Hold for a few seconds, then repeat on the other side.
This stretches the hamstring muscles at the backs of the thighs. The hamstrings are in a compressed and shortened position for a long period of time when sitting in a chair.
This can reduce circulation to the muscle and potentially increase risk of injury to the area as well as injury to structures that link to it, including the knee and back.
The activity of moving and stretching aims to prevent shortening and boost circulation to the muscle.
Seek the advice from a health professional
If you have any specific health condition, seek advice before performing the nudges.
Nudges must be comfortable.
Always perform nudges comfortably. Move slowly and gently, within a range which is totally pain free.
Add personalised nudges for specific health conditions.
If you have a specific health condition, you can seek advice from a health professional to add specific nudges for you.