A key muscle to keep limber as well as strong is the Piriformis muscle, located deep to your gluteal region. When the Piriformis is too tight or overworked, problems like knee or lower back pain can occur. Stretching the Piriformis muscle and other hip rotator muscles will help keep proper alignment for activities such as cycling and running, and will protect the knees from twisting or buckling during athletic moves, such as side lunging or deep squats.

One of the easiest ways to make sure your hips stay flexible is to get out of your chair more often and to sit cross-legged on the floor whenever you can. This allows the hip joints to open up and gives the muscles and ligaments around the hip-joint a chance to lengthen out.

There are a variety of activities and work atmospheres that will cause your Piriformis muscle to become tight. Motion is lotion and plays an integral role in keeping this muscle flexible and free of injury. If you work in a desk cubicle that involves sitting try this stretch while sitting at your desk. Sit upright with your left foot flat on the floor and right ankle resting on the left knee. Slowly lean forward while breathing deeply, then switch sides. This exercise is a simple and effective way to stretch your Piriformis!

Click here for more tips and tricks on stretches you can do while at work.