A Guide to Combating Stiffness
(Why stretching alone isn’t enough)
By Dr. Diana Reiss, PT, DPT, OCS
Do you ever feel tight, stiff, or sore after a long day of sitting or standing still? Many people assume the answer is to stretch. But stiffness isn’t just about posture or flexibility — it’s about how long we stay in one position and whether our muscles are strong enough to support us.
Why Stretching Alone Falls Short
When you’ve been sedentary for hours, stretching may feel instinctive. But research shows strengthening and dynamic movement are often more effective. Strength training improves muscle fiber health, balances muscle length, and prevents overload. Stretching alone can sometimes aggravate discomfort rather than solve it.
The Real Issue: Staying Still
Remaining in one position — at your desk, in the car, or even standing at a counter — can set you up for chronic pain, stiffness, and fatigue. By the weekend, you may feel too tight or tired to enjoy your favorite activities, and when you try, you’re more prone to injury.
How to Combat Stiffness Every Day
Be an active sitter. Don’t slump with your legs stretched out or feet dangling. Instead, sit forward with feet planted and your core gently engaged.
Set reminders. Use your phone or computer timer to check your posture and stand up every hour. During these breaks, move and perform 2–3 light exercises.
Add strength. You don’t need fancy equipment — resistance bands, free weights, or a mat can help, but even bodyweight movements are effective if done consistently.
Build a routine. Take daily walks, practice deep breathing, and set aside time at least 4 days a week for a home exercise program tailored to your needs.
Movement Is Medicine
I often tell my patients: posture is dynamic. There is no single “perfect” posture. What matters most is variety and strength. Two guiding principles in physiotherapy are:
Movement is medicine
Your best posture is your next posture
By blending active sitting, regular breaks, and strengthening, you can prevent stiffness, protect your joints, and stay ready for the activities you love.
Keep moving!
Follow me @reisspt on Instagram for more tips and exercises.8/10/2023
