Feeling stiffness in your lower body can be uncomfortable and restrict your mobility. Whether it’s due to prolonged sitting, lack of physical activity, or simply the effects of ageing, addressing lower body stiffness is crucial for maintaining overall health and flexibility. In this article, Ishaan Arora, Body Building India certified Fitness Trainer, listed exercises you must try to release lower body stiffness.
According to the Korean Journal of Family Medicine, sedentary lifestyles have a wide range of negative effects on the body, including an increase in all-cause mortality, cardiovascular disease mortality, cancer risk, and risks of other health conditions
Exercises To Release Lower Body Stiffness
Hamstring Stretch
Tight hamstrings are a common cause of lower body stiffness. This exercise helps lengthen and release tension in the hamstrings.
Step 1: Lie on your back with one leg extended flat on the floor and the other leg raised straight up towards the ceiling.
Step 2: Loop a towel or strap around the raised foot, and gently pull it towards your chest while keeping your knee slightly bent.
Step 3: Hold the stretch for 30 seconds, then switch to the other leg.
Butterfly Stretch
Another exercise suggested by Arora that you should try is butterfly stretch. It targets the inner thighs and helps release tension in the hips and lower back.
Step 1: Sit on the floor with your back straight and bring the soles of your feet together.
Step 2: Hold your feet with your hands and gently press your knees towards the floor.
Step 3: Hold the stretch for 30 seconds, relax, and repeat several times.
Also Read: Hip Exercises: Say Goodbye to Stiffness and Stress in Your Body
Child’s Pose
Child’s Pose is a relaxing yoga stretch that releases tension in the lower back and hips. This exercise promotes flexibility and eases lower body stiffness.
Step 1: Start on your hands and knees, then sit back on your heels while stretching your arms forward on the floor.
Step 2: Lower your chest towards the floor and hold the position for 30 seconds, breathing deeply.
Calf Stretch
Stiff calves can contribute to lower body discomfort. Hence, perform this exercise to alleviate stiffness in the lower legs.
Step 1: Stand facing a wall, and place your hands against it at shoulder height.
Step 2: Step one foot back and press the heel into the floor.
Step 3: Keep your back leg straight and bend your front knee slightly.
Step 4: Hold the stretch for 30 seconds and repeat on the other leg.
Cat-Cow Stretch
The Cat-Cow stretch is an excellent exercise for mobilising the spine and relieving lower back stiffness.
Step 1: Start on your hands and knees, and alternate between arching your back up like a cat and lowering it down like a cow.
Step 2: Coordinate the movements with your breath, inhaling as you arch up and exhaling as you lower down.
Step 3: Repeat the sequence for 10-15 breaths.
Also Read: Do You Have Frequent Wrist Pain? Try These Exercises To Get Relief
Quadriceps Stretch
The quadriceps are muscles on the front of your thighs that can become tight from prolonged sitting or lack of exercise. This exercise helps relieve stiffness in the front of your thighs.
Step 1: To stretch your quadriceps, stand near a wall or chair for support.
Step 2: Bend one knee and bring your heel towards your buttocks, holding it with your hand.
Step 3: Keep your knees close together and hold the stretch for 30 seconds.
Step 4: Repeat on the other leg.
Disclaimer
Remember to perform these exercises gently and within your comfort level. If you have any pre-existing health conditions or concerns, consult with a healthcare professional or a physical therapist before starting a new exercise regimen.
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