Loosening stiff muscles: 5 simple exercises
We all suffer from stiffness from time to time. And it certainly isn't nice! It can even be very hampering, for instance while carrying out daily activities. Fortunately, there are many different and simple exercises for supple muscles. In this blog we share five effective exercises to loosen up stiff muscles.
How do stiff muscles occur? 
When your muscles are stiff, they are actually tense and shortened. But how does this occur? Things associated with stiffness are too much and too long exercise, too little exercise, incorrect posture and old age.
As we age, our muscles undergo a number of changes that can contribute to stiffness. The muscles themselves can become smaller and less powerful, making them feel tighter and stiffer. In addition, our bodies produce less of the natural lubricant that keeps our joints supple, leading to less fluid movement and more stiffness. At the same time, the connective tissue in our muscles becomes stiffer and less flexible as we age, which also contributes to that stiff feeling.
Regular exercise and stretching exercises are important to keep muscles supple and minimise the effects of these changes. Do you suddenly have stiff muscles and are also feverish? If so, call your GP immediately. In this case, an underlying condition may be the cause.
Exercises against stiffness 
Loosening stiff muscles can be done easily in most cases with stretching exercises. Why stretching exercises against stiffness are so effective? Because these exercises help relax and can improve blood circulation. This allows short muscles to lengthen again, reduces tension in your body and makes you more flexible again. Would you like to experience less stiffness? Then check out five exercises for supple muscles below.
Touching toes / ground
This anti-stiffness exercise targets the muscle groups in your back and legs. Try slowly touching your toes by bending forward. While doing so, keep your legs stretched. If touching your toes or the ground doesn't work at first, don't force it. Hold the position and feel the stretch in your muscles. This stretching exercise not only promotes flexibility in your legs (hamstrings) and lower back, it also stimulates blood flow. Are you consciously focused and relaxed when performing this exercise? If so, this will help relax your back muscles and can even provide relief from mild lower back pain.
Shrugging shoulders
This exercise targets the muscles in your shoulders and upper back. Turn small circles with your shoulders back, emphasising low-back. Avoid encouraging an upward tension, this will actually tighten the stiff muscles again. Also rotate forward and finish in good posture.
Pulling knees towards you
A very popular and simple exercise for supple muscles, is pulling your knees towards you. This exercise targets the muscle groups in your legs. Grab one leg and pull it towards you. Hold your leg for a few seconds and then do the same with your other leg. Again, do this for 60 seconds. While performing this exercise to loosen up your muscles, it is important that you do not feel any pain, especially in your groin
Torso rotation
Do you suffer from stiff muscles and joints in your torso? Then you can loosen them by rotating your torso. Sit upright on a chair, place your feet firmly on the floor and do not touch the backrest with your back. Cross your arms on your chest and rotate your torso as far to the left as you can while looking along. Turn back to the starting position and now turn to the right as you watch along again. You can do this exercise against stiffness at home, but also while sitting in the office.
Molenwiek
Are you experiencing stiffness in your sides and lower back? Then this exercise, called "the mill swing", is ideal for you. Stand up straight, spread your legs, making sure you place your feet about 1 metre apart. Bend down and touch your left foot with your right hand. Get all the way back up, bend down again and now touch your right foot with your left hand. Repeat each side 15 times, so 30 times in total. Do these exercises for smooth muscles a total of three times at 1-minute intervals (3x30).
Can't touch your feet? Then try to get as close to them as possible.
Pay attention to this when doing stretching exercises
Want to effectively loosen up your stiff muscles? Then it is essential to be careful not to go through the pain when performing stretching exercises. This is because it is not true that pain indicates a better stretch, quite the contrary. Pain when stretching can actually cause more muscle stiffness. So always avoid pain! What you can also pay attention to while performing these exercises against stiffness are your breathing and variation. Focus on different muscle groups, not just the ones that feel stiff.
If exercises against stiffness don't help enough
Want to loosen up your stiff muscles but the above exercises don't help well enough? Then it is also possible to treat stiff muscles with products from Slimminglabs. Slimminglabs has several supplements that can contribute to smoother muscles and joints. Are stretching exercises and supplements still not enough? Then consult your GP or physiotherapist. Who knows, there may be more at play