Many people experience stiffness and aches in their bodies, leading to challenges and discomfort. This can be the result of working for hours at a desk, doing everyday tasks, or intense workouts. Simple routine activities put pressure on your muscles and joints, and the stiffness and aches may be signals that they need some relief. You can easily reduce the stiffness and alleviate the pain by incorporating simple movements. Doing these intentional movements will relax your body and increase flexibility. In this article, we will explore five must-try techniques that can combat these issues. The next time you feel discomfort, try doing these techniques:
1. Spinal Wave Stretch
Your spine can become stiff from various activities or inactivity, like sitting for long hours. This tension can lead to discomfort when you eventually move or stand. When you experience this, consider doing the spinal wave stretch. This technique will release the tension in your spine by promoting fluid movement through the vertebrae. This will enhance your mobility.
- Start by standing with your feet hip-width apart.
- Slowly roll your head down to create a wave in the spine.
- Roll each vertebra one by one until your hands reach toward the ground.
- Reverse the motion, straightening each vertebra.
- Repeat this technique 5 times.
2. Deep Lunge with Chest Opener
If you have been sitting for long or are experiencing stiffness from doing your daily routine, you may also find that your hips feel tight or your chest feels compressed. You can fix these issues by doing a deep lunge with a chest opener. This technique stretches the lower half of your body and opens up the front.
- Start in a standing position and step one foot forward.
- Go into a deep lunge with your front foot.
- Keep your back leg extended.
- Raise your hands over your head.
- Open your hands outward and squeeze your shoulder blades together.
- Hold for 30 seconds before repeating on the other side.
3. Seated Forward Fold with a Twist
For those experiencing tension in the lower back or the shoulders, the seated forward fold is an effective technique. This technique also eases the tension from your hamstrings, which are often neglected.
- Place a mat on the floor and sit with your legs extended in front of you.
- Keep your back straight and hinge at the hips.
- Gently twist your torso to one side.
- Hold for a few seconds.
- Return to the centre and repeat on the other side.
- Alternate between each side for 1 minute.
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4. Cat-Cow Flow
Experiencing stiffness in your back can limit your mobility and make daily tasks challenging. You can get rid of tension in the back, neck, and shoulders by doing the cat-cow yoga technique. This is a popular technique that stretches the back, promoting spinal flexibility.
- Place a mat on the floor and get down on all fours.
- Ensure your wrists are under your shoulders and knees are under the hips.
- While inhaling, arch your back, lift your head, and raise your tailbone to form the cow pose.
- While exhaling, round your spine and tuck your chin as you pull your belly button in to do the cat pose.
- Alternate between the two for 1-2 minutes.
5. Standing Side Reach
Another workout that promotes mobility in your spine is lateral stretches. These stretches also support your ribcage. You can incorporate this technique into your daily routine to combat stiffness and aches.
- Start by standing with your feet shoulder-width apart.
- Raise one hand above your head and slowly bend it in the opposite direction.
- Hold for 15 seconds when you feel the stretch along your ribs.
- Switch sides and repeat.
- Repeat this technique three times on each side.
