Stiffness is a common complaint. Many people suffer from a stiff feeling in the back. Stiffness in the back is often caused by frequently adopting the same posture and not sufficiently alternating with movement. These complaints are therefore often recognisable to people who work at computers a lot.
To prevent stiffness, it is important to keep moving and to change (sitting) position regularly.posture to change. Now, why don't we advise you on the best way to sit? We do not do this because there is no perfect sitting posture! It is not about the perfect posture but about variation. Because we would like to help you get rid of the stiff feeling in your back, we have listed five exercises that are effective in relieving these complaints. The exercises not only help you move more smoothly but also strengthen your muscles!
1. Cable row:
The row is a muscle strengthening exercise which, apart from being useful for building strength, also increases mobility. A prerequisite is of course a good execution and a large range of motion (ROM). By doing the row, you are tackling stiffness in the upper back, at the level of the shoulder blades.
The band pull is an exercise designed to strengthen the back of the shoulders and the upper back. It is important to have a proper range of motion. In this case that doesn't mean as wide as possible, but until the elastic band touches the chest. You can also vary the range of motion by keeping the arms in a neutral position, turning them to the inside or to the outside. Besides a good range of motion, movement speed is also important. Make sure that you execute the movement in a controlled and calm manner.
3. Split squat
When you think of a split squat, you probably immediately think of training for the legs. However, besides the fact that this exercise has a function in the leg muscles, it does a lot more than that. The asymmetric movement mobilises the hip and pelvis. In addition, this, together with the additional demand in stability, ensures activation of the core. The split squat is therefore very suitable for relieving stiffness in the lower back. Of course, here again you should ensure a correct posture and controlled movement.
4. Jefferson curl
The jefferson curl is an exercise that involves rolling your spine from top to bottom. Huh, but you should always try to keep your back straight, right? No! The back, like the rest of our body, is made to move and is perhaps one of the strongest structures in our body. So don't be afraid to bend your back and make sure your back can carry load in all directions. The jefferson curl is not an exercise where you want to use the heaviest weight possible, that is not the goal. This exercise is useful for reducing stiffness and increasing flexibility. So use a light to medium weight and perform the exercise in a calm and controlled manner.
5. Trunk rotation in the supine position
The rotation of the torso in the supine position is an exercise that is very simple but can also be experienced as very pleasant in case of stiffness. All you have to do is lie on your back and put your legs bent with your feet flat on the ground, and then guide your legs to the left and right. This creates rotation in the back and often gives a stretching, relieving feeling. We recommend holding the end position for a few seconds (5-10) before rotating to the other side.