Long hours of sitting at a desk or binge-watching your favourite shows can leave your legs feeling stiff and achy. Many of us experience this, especially when working from home or dealing with a sedentary lifestyle. The good news? It doesn’t take much to shake off that stiffness and get back on your feet. Our mobility improvement plans in Edmonton help you improve your strength and keep your body moving smoothly.
Why Does Sitting Cause Stiffness?
Before we get into the tips, it’s important to understand why sitting makes our legs stiff. When we remain seated for long durations, our muscles tend to shorten, especially those around our hips and hamstrings. Blood flow decreases, leading to that “heavy leg” feeling. Additionally, the lower back and spine can become tight, affecting your overall mobility.
By incorporating a few simple exercises into your day, you can keep that stiffness at bay and even improve your full-body mobility routine.
Simple Strategies to Ease Leg Stiffness After Sitting:
1. Stand Up and Stretch Regularly
One of the easiest ways to combat leg stiffness is by breaking up your sitting time. Aim to stand up and stretch for at least 5 minutes every hour. Set a timer if needed—trust us, your legs will thank you!
- Quad Stretch: Stand up, bend one knee, and grab your ankle. Hold it for about 20-30 seconds, then switch legs. This helps lengthen the front of your thighs.
- Hamstring Stretch: Extend your left leg out in front, keeping it straight, and lean forward gently. Hold this for 20-30 seconds to stretch the back of your legs.
These stretches may seem simple, but they’re effective in maintaining mobility improvement and preventing muscle stiffness.
2. Include Mobility Exercises in Your Routine
Adding a full body mobility routine to your day can work wonders for reducing stiffness, not just in your legs but all over. Our physiotherapists often recommend exercises that focus on improving range of motion and keeping your joints healthy. Here are some of our favourites:
- Spine Mobility Exercises: A flexible spine is key to overall mobility. Try the Cat-Cow stretch for a gentle way to improve spine flexibility. Get on all fours, arch your back up like a cat, then dip your belly down as you lift your head.
- Wrist Mobility Exercises: Don’t forget about those wrists, especially if you spend hours typing or scrolling! Wrist circles or wrist flexor stretches are simple ways to loosen up your wrists and avoid tension buildup.
These exercises are not just about stretching; they help activate muscles, improve circulation, and keep your joints ready for whatever life throws at you.
3. Use a Foam Roller for Self-Massage
Foam rollers are great for a quick, targeted massage that can relieve tension and soreness. Concentrate on the muscles that tend to get tight after sitting, like your quads, hamstrings, and calves.
- Roll each muscle group slowly, spending extra time on any tight spots.
- Aim for about 1-2 minutes per area, but avoid rolling directly over joints.
Our physiotherapists can guide you through a foam rolling session tailored to your needs, making sure you get the most out of your mobility improvement.
4. Focus on Hip Flexor Stretches
When we sit, our hip flexors shorten and become tight, contributing to overall leg stiffness. Including hip flexor stretches in your daily routine can help maintain mobility and keep your lower body feeling loose.
- Kneeling Hip Flexor Stretch: Step one foot forward into a lunge position and lower your back knee to the ground. Lean into your front leg while keeping your back straight, feeling the stretch along the front of your hip.
Our mobility improvement plans in Edmonton help not only to ease discomfort but also to enhance your mobility routine through these stretches
5. Walk Around More Often
It might sound obvious, but walking is one of the best ways to reduce leg stiffness. A quick walk around your home or office can help get the blood flowing and loosen up those tight muscles.
- Take the stairs instead of the elevator.
- Go for a 10-minute walk during lunch or between meetings.
- Walk to the store instead of driving, if possible.
Our mobility physiotherapy team encourages making walking a daily habit—small efforts can lead to big gains in mobility over time.
6. Stretch Before Bed for Better Recovery
Evenings are a perfect time to work on flexibility and relax those stiff muscles. A few soft stretches before bed can help your body recover while you sleep.
- Leg-Up-the-Wall Stretch: Lie on your back with your legs vertically against the wall, creating a right angle with your body. This stretch helps with circulation and eases tension in your lower back.
- Butterfly Stretch: Sit on the ground, press the bottoms of your feet together, and softly press your knees down toward the floor.
These bedtime stretches can promote better sleep and improve your mobility, ensuring you wake up feeling refreshed and ready to move.
Ready to Improve Your Mobility? Let Us Help!
Our physiotherapists are dedicated to helping you maintain and improve your mobility through targeted exercises and routines. Whether you need guidance on a full-body mobility routine, specific wrist mobility exercises, or advice on spine mobility exercises, we’re here to support your journey. And if you’re looking for professional help with mobility improvement in Edmonton, you’ve come to the right place.
Stay Flexible and Free from Stiffness
Don’t let leg stiffness keep you from enjoying life. With a few adjustments to your daily routine and the right exercises, you can maintain flexibility and stay active. At 50 Plus Physio, we’re here to help you achieve your mobility goals with personalized care and expertise. Reach out to us today and take the first step toward a more flexible, active lifestyle.
Remember, your journey to mobility improvement in Edmonton starts with small steps—let’s take them together!