Feeling tight & restricted in your movement but don't know what to do about it? Here are some helpful tips.

One of the most common issues I hear on a daily basis is feeling “tight” with sore achy muscles which hinder movement. Making daily activity uncomfortable and limiting. When this becomes a long standing issue it can really get people down. Understandably. Not being able to do the things you love is frustrating to say the least. So what can you do about it?

Firstly, getting the best out of your work set up can help. If you get stuck in front of a computer, one option would be to have a sit to stand desk, so that you can mix up your seated to standing position and don't get stuck sitting down all day which inevitably can play havoc with your lower back for example. Sitting for long periods of time stiffen up the lower back muscles and tend to switch off the gluts or buttock muscles so needed to support the lower back. If they go on holiday then your lower back has a lot to do on its own!

If you don't have the option of changing your desk then I would suggest getting up every 30-45 minutes or so to break things up and move around. Get the blood circulation going and help the muscles from holding onto a posture for lengthy periods of time which demand a lot from the muscles. Even better go for a walk at lunch time as well, swing those arms back and forth whilst you do, to get the upper back moving in order to help the lower back.

Bring your computer/ laptop or ipad, even your phone, up to eye level so you are not peering down into your screen which will tighten upper back and neck muscles.

Check your posture in the mirror and bring your shoulders back

Get them moving by gently rolling the shoulders back and forth as if to squeeze your scapulas together and relax again.

Now for your neck movement: Gentle side to side rotation of the neck from left to right and back again. If you feel some discomfort dont push it but keep the movement going. Nothing happens if nothing moves, so movement is absolutely key to increasing range of movement and easing out restrictions. Now gently bring the neck forward keeping your chin straight and then draw your neck back in again. Simple but effective.

Now onto the mobilisation exercises, which you can do at home to aid range of movement for the rest of your spine. Lying on your back, bring your feet and knees together and place feet flat on the ground side by side. Gently roll your knees in an even and slow movement side to side. Always remember to be comfortable when doing these to help ease off the muscles. If this is sore youre doing too much or going too fast. Remember slow and controlled movement is best. Work with your body but don't push it when you are already uncomfortable. Don't fight your body. Your body is clever and already knows what to do and what it wants to do. In pain, it wants to protect and guard your movement so sets off pain sensors to stop you. So you have to be clever too.

You want to introduce movement that is not going to set off the pain sensors. A bit like burgling a house without setting off the alarm bells. The muscles must not fight or stop you but instead relax into the movement. This is how you increase range and improve your mobility. This also takes time, patience and repitition. Remember to breathe ; oxygenated blood helps the muscles (and you) relax. This is essential for effective mobilisation. You are simply replicating what your body should be able to do naturally.

This brings me onto stretching- not to be underestimated! Do you know big wave surfers spend hours at a time stretching to keep their muscles supple and elastic to allow for their insanely dynamic movement whilst also retaining the power they need to handle the force of surfing, not only down the face of a wave but also to ignite that explosive energy and movement to get back up the vertical angles of such a wave.

A lot of people are so busy focusing on building muscles and strength that they forget to mobilise; to keep the muscles from tightening into a shortened restricted state, instead of building in flexibility.What is the point of having muscle & strength without the ability to move?

When you are tight and restricted you need to regain the elasticity within the muscle fibres, not keep continually loading with resistance that compounds the very issue.

So tightness & restriction can often come through too much focus on one thing - that does only one thing. Mixing things up is the key to make your body as dynamic as possible. This dynamic is made up of strength and mobility.

A simple 10 minute routine in the morning of these simple movements would be so beneficial to you. I also spend time throughout the day doing stretches and mobility exercises because it is necessary to alleviate what I am doing throughout the day. A lot of bending, protracting shoulders, putting pressure through my neck, which can leave me rather stiff and sore on some days. But I am reminded every day that preventative measures are better than reactive measures.

Some of my eighty year old clients spend 45 minutes every morning with their given exercises and those very clients are also playing 3 rounds of golf a week. Pretty impressive! But they have learnt that over time through experience; when they have had an acute back issue or neck issue, it is those preventative measures that will keep them mobile, active and will help them from having recurring issues.

Heat application is also an essential element of helping to loosen and soften muscle fibres when you're feeling tight and sore. Heat wrap, hot water bottle are good examples but a bath is the answer. It can work absolute wonders. 10 minutes in a hot soapy bath which will not only soothe your muscles but also your mind.

I know that this takes time but you can schedule in a small & simple routine, just like brushing your teeth or having a shower.

Do just 10 - 15 minutes. Small changes can make the biggest difference.

AMD