Exercise tips: 7 best exercises for hips, shoulders, and spine to relieve stiff muscles, correct posture

Best exercises for hips, shoulders, and spine Standing hamstring stretch (Image: Canva)

Ever found yourself wincing as you attempt to rise from your desk after a long day's work? Or perhaps you have noticed the gradual tightening in your shoulders, making simple tasks like reaching for items on high shelves a challenge? These are not just fleeting discomforts; they are symptoms of stiffness silently creeping into your body, interfering with your day-to-day life.

Understanding the roots of stiffness

Stiffness involves more than just tight muscles; it's a combination of different factors that come together to restrict your ability to move and be flexible. Sedentary lifestyles, where hours are spent glued to chairs and screens, contribute significantly to stiffness by causing muscles to weaken and joints to stiffen. Poor posture exacerbates the problem, as slouching and hunching put undue pressure on your spine and shoulders, leading to stiffness and discomfort. Moreover, a lack of flexibility only adds fuel to the fire, as tight muscles restrict your range of motion, making even simple movements feel like Herculean tasks.

Discover some exercises and yoga poses that may reduce  stiffness brought on by sedentary habits, slouched posture, and limited flexibility:

Best exercises: Improve mobility in the spine and relieve stiffness with Cat-cow stretch, a gentle yoga pose (Image: Canva)

Cat-cow stretch: Improve mobility in the spine and relieve stiffness with this gentle yoga flow. Start on your hands and knees, then arch your back up towards the ceiling like a cat, tucking your chin to your chest. Next, drop your belly towards the ground, lifting your head and tailbone towards the ceiling to create a concave shape in your spine. Repeat this fluid motion for several repetitions, focusing on synchronising movement with breath to enhance relaxation and mobility.

Best exercises: Ease tension in the lower back and hips with Child's pose, a relaxing yoga pose (Image: Canva)

Child's pose: Ease tension in the lower back and hips with this relaxing yoga pose. Start on your hands and knees, then sit back on your heels, reaching your arms forward as you lower your forehead to the ground. Hold for several deep breaths, focusing on relaxing the muscles of the back and hips with each exhale.

Best exercises: Combat the tightness caused by prolonged sitting with Flexor stretch, a simple yet effective stretch (Image: Canva)

Flexor stretch: Combat the tightness caused by prolonged sitting with this simple yet effective stretch. Start by kneeling on one knee, then lean forward, pressing your hips towards the ground until you feel a gentle stretch in the front of your hip. Hold for 30 seconds on each side to release tension and improve hip mobility.

Best exercises: Target the deep muscles of the buttocks to relieve tension and stiffness in the hips with the Piriformis stretch (Image: Canva)

Piriformis stretch: Target the deep muscles of the buttocks to relieve tension and stiffness in the hips. Sit on the ground with one leg bent and the other crossed over it, then gently lean forward, hinging at the hips until you feel a stretch in the buttocks of the crossed leg. Hold for 30 seconds before switching sides to ensure balanced flexibility in both hips.

Best exercises: The Shoulder blade squeeze exercise strengthens the muscles around your shoulder blades to improve posture and reduce stiffness in the shoulders (Image: Canva)

Shoulder blade squeeze: Strengthen the muscles around your shoulder blades to improve posture and reduce stiffness in the shoulders. Sit or stand with your arms by your sides, then squeeze your shoulder blades together as if you're trying to hold a pencil between them. Hold for a few seconds before releasing and repeating. Aim for 10-15 repetitions to reap the benefits of this simple yet effective exercise.

Best exercises: The standing hamstring stretch helps loosen tight hamstrings, which can contribute to lower back stiffness (Image: Canva)

Standing hamstring stretch: Loosen tight hamstrings, which can contribute to lower back stiffness, with this standing stretch. Stand tall with one foot elevated on a low surface, then hinge forward at the hips, reaching towards your toes until you feel a stretch in the back of your thigh. Hold for 30 seconds before switching legs to promote balanced flexibility.

Best exercises: Thoracic extension counteracts the effects of poor posture with this exercise aimed at mobilising the upper back (Image: Canva)

Thoracic extension: Counteract the effects of poor posture with this exercise aimed at mobilising the upper back. Sit or stand tall with your hands clasped behind your head, then gently arch backward, opening up your chest and drawing your shoulder blades together. Hold for a few seconds before returning to the starting position. Repeat for several repetitions to improve thoracic mobility and alleviate stiffness in the spine.

Stiffness is not solely a consequence of your modern-day habits. It can also be triggered by underlying medical conditions such as arthritis, fibromyalgia, or even stress-induced muscle tension. Inflammation plays a vital role as well, with swollen joints and tissues further restricting movement and causing discomfort. Always, consult your doctor before starting a new fitness regime, most importantly if you have any underlying conditions.