Do You Feel Stiff After Sitting All Day?
If you’re like many of our physical therapy patients, you spend hours sitting at a desk for work or school. Whether you’re locked into meetings, answering emails, or studying for exams, long periods of sitting can leave your body stiff, sore, and uncomfortable. Sound familiar? You’re not alone!
Hopefully, you had a chance to break the cycle over the holidays, but now that you’re back in your routine, you might be feeling that tightness again. Don’t worry—there’s good news. Today, we’re going to share strategies we use with our physical therapy clients to help reset the body and get you moving comfortably again.
Why Sitting Can Make You Stiff
Think about what happens when you sit for hours on end. Your posture often slumps forward, and the muscles in the front of your chest stay in a shortened position. Over time, this can make them feel stiff and restrict their movement. And when those muscles don’t move as they should, they’re not prepared for activity later—like hitting the gym after work.
Picture it like taking a car that’s been idling all day and suddenly flooring the gas pedal. That’s a recipe for poor performance—or even injury. But don’t worry—there are simple ways to reset your body before you train, and we’re here to help!
The Role of Breathing in Mobility
Breathing may seem simple, but it plays a huge role in how your body feels and moves. Your rib cage is designed to expand and compress like an accordion with every breath. When you sit slouched for hours, your rib cage can’t expand fully. That leaves the muscles around it—especially in your chest, back, and neck—stiff and unable to move properly.
Good breathing mechanics not only improve mobility but also help your muscles reset, making you better prepared for activity. Let’s go over two quick breathing drills we often use with our clients to unlock stiffness and get their bodies ready for action.
Drill 1: Hook-Lying Overhead Reach
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- Lie on your back with your knees bent and feet flat on the floor.
- Roll your pelvis slightly underneath you so your lower back gently flattens against the ground.
- Reach your arms overhead without letting your ribs flare up.
- Focus on deep inhales that expand your chest and exhales that compress it back down.
This drill teaches your rib cage to expand and compress properly, reducing tightness in your chest and shoulders. Do 2-3 sets of 5 deep breaths before upper-body workouts.
Drill 2: Crab on Elbows
- Sit on the floor with your knees bent and your hands behind you, resting on your elbows.
- Press your chest up slightly, creating a gentle stretch in your pecs.
- Inhale deeply, directing the breath into the front of your chest, and then exhale fully.
- Focus on slow, controlled breathing, feeling your chest expand and compress with each breath.
This position exaggerates the stretch in your chest muscles, helping to reset them for movement. Aim for 2 sets of 5 breaths before workouts or whenever you feel stiff during the day.
Ready to Feel Better? We Can Help.
These drills are great for giving your body a quick reset, but if you’re dealing with ongoing aches, pains, or stiffness, a more customized approach might be what you need. At our clinic, we specialize in helping active people get back to doing what they love—pain-free.
Visit our website to learn more about how we can help you tackle your specific challenges. Whether you’re recovering from an injury or just want to move and feel better, we’re here to help you reach your goals.
Don’t let stiffness hold you back—take the first step toward feeling your best today and contact us!