Do you wake up in the morning and realize that your body is aching and stiff? If you have ever experienced this, it is safe to conclude that everyone has felt that frustrating entire body stiffness in their lives. As you age, your body makes less synovial fluid, thus making your body stiff. It’s definitely not a comfortable part of getting older. Thankfully, there are some simple moves you can use to relieve your chronic pain and stiffness. Such yoga poses can increase flexibility and enhance your range of motion, thus helping you carry out daily tasks with ease. Read on to learn more about these simple moves for body stiffness and chronic pain you can do anywhere and without using any equipment.
What Causes Body Stiffness?
Everybody, at one point, has woken up with sore and stiff muscles. Athletes typically complain about tight hamstrings after marathons. Those sitting in front of computers for prolonged periods complain about stiff necks. But why do muscles feel stiff?
One out of five American adults has arthritis, a leading cause of chronic pain and stiffness. It slowly breaks down the cartilage and bones that make up your joints. Besides body aches, arthritis causes muscle stiffness, swelling and reduces the mobility of joints it affects. Prolonged inactivity (sedentary lifestyle), vigorous exercise and hard physical work are other causes of body stiffness.
How Do I Get Relieve from Body Stiffness?
Unless you have an underlying medical condition, you can ease body stiffness through simple stretches/moves at home. Various reasons can cause muscle stiffness, and before selecting a treatment, it is essential to know the cause. Your muscles can either accumulate lactic acid or tighten up after a vigorous exercise or work. Fortunately, some light stretches/moves you can do at home to keep your muscles from stiffness or becoming injured.
5 Simple Moves to Reduce Chronic Pain and Stiffness
1. Reclined Pigeon Pose
Reclined pigeon pose (also called dead pigeon, eye of the needle, or hip opener) is a yoga pose that helps stretch your quads and hamstrings. Pigeon pose loosens your stiff hips, but primarily through various poses commonly referred to as “hip openers.”
Here’s how to do a reclined pigeon pose:
- Lie down on a mat with your knees bent and the sole of your resting on the floor.
- Bring your right ankle to the chest. Flex via the foot and cross your right foot over the other knee.
- You can opt to stay here or take it a notch higher by lifting your left knee.
- Ensure your right ankle is on the knee, not just a small part of your ankle.
- Relax your shoulders, breathe deeply 2 to 5 minutes if possible and unclench the jaw.
- To complete this pose, lower your left foot to the floor slowly and uncross your legs.
2. Sphinx Pose
Sphinx yoga pose helps to open your lungs, chest and reduce low back stiffness. It is an effective way to counteract prolonged sitting or standing periods. Practicing sphinx pose brings positive changes in your daily life.
Here is how you do it:
- Lie on your belly
- Start to prop yourself upwards using forearms with your elbows hidden beneath the shoulders.
- Maintain contact between the floor and your hips, thus allowing your stomach to soften.
- Release your head down and relaxing onto your yoga box.
- Remain here and breathe through your belly for around five minutes.
3. Simple Seated Yoga Pose
A simple seated twist is a perfect yoga pose for beginners that improves digestion and relieves low back stiffness. There are different seated twist pose variations, but here’s how you can do a simple seated twist pose:
- Start in an easy seat with your arms relaxed on both sides.
- Place your right hand on the ground and take your left hand to the right knee.
- Breathe deeply for three minutes via the spine; using your hand, twist the torso to the right.
4. Eagle Arms Pose
Eagle yoga pose strengthens your hips, thighs, ankles, and calves as you improve your core strength and balance. It is an excellent solution for the shoulder stiffness you feel after working for hours sitting in front of a computer.
Here’s how you do it:
- Put all your weight into your left foot.
- Get your right foot off the ground.
- Put your left thigh over the right one.
- Bring your hands in front, parallel to the floor.
- Bend your arms and cross the right over the left while bending the elbows.
- Lift your elbows to the level of your shoulders.
- Maintain spine in a perpendicular position.
- Hold this pose for five to ten breaths.
5. Downward Dog Pose
This yoga pose is ideal for morning stretches to ease pain and stiffness. It helps to open up your calves, hamstrings, and shoulders. It opens up your entire body, improves blood flow, and is a great way to keep you alert as you start your day.
Here’s how you can do it:
- Begin in a tabletop position while placing your hips below the knees and hands beneath the shoulders.
- Breathe in deeply.
- Exhale and raise your knees off the ground, putting your butt above the ceiling.
- Contract your thighs.
- Lift your heels and straighten the knees as much as possible, but make sure you do not lock them.
- Press through using your fingertips and ensure the headrests between your arms.
Personal Training for Body Stiffness and Chronic Pain
One of the most important things you can do to relieve chronic pain and muscle stiffness is to remain physically active. Regular workouts, combined with proper diagnosis and treatment, can improve your mobility, overall stamina, and muscle strength and relieve muscle stiffness. When you hire a personal trainer to manage chronic pain and relieve lower body stiffness, you can achieve your fitness goals faster and avoid injuries.