Staying Healthy
Try this: The ABCs of loosening stiff muscles
- Reviewed by Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Do you feel stiff and achy when you wake up in the morning or after a marathon sitting session? Try the following A-B-C routine. These three moves focus on the main areas prone to stiff muscles: shoulders, back, and legs.
A: Arm sweeps. Stand up straight with your feet together. As you inhale, raise your arms out to the sides and up toward the ceiling. As you exhale, lower your arms to your sides. Repeat five to 10 times.
B: Back bend. Stand up straight with your feet slightly apart. Place your hands on your lower back, fingertips pointing down. As you inhale, roll your shoulders back and gently lift your chest toward the ceiling, arching your back as far as comfortable. Gaze up at the ceiling. (Take care not to hyperextend your neck.) Hold for three to five breaths. Release on an exhalation. Do three to five reps.
C: Chair pose. Stand with your feet about shoulder-width apart, arms down at your sides. Raise your arms over your head. As you exhale, bend your hips and knees and lower yourself into a semi-squat position (or as low as comfortable), keeping your back straight. Hold a few seconds and then straighten to a standing position as you lower your arms to your sides. This completes one rep. Repeat the movement five to 10 times. For easier balance, raise your arms only to chest height or keep your hands on your thighs.
Image: © Thomas Barwick/Getty Images
About the Author
Matthew Solan, Executive Editor, Harvard Men's Health Watch
About the Reviewer
Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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