Shortened Muscles: Stretches That Really Help

Myth or Reality? Can muscles actually shorten and what helps against complaints such as immobility and pain? We have the five best stretching exercises for shortened muscles.

How do I recognize shortened muscles?

First off, muscles can’t just get shorter. There is little evidence that muscles structurally shorten from little exercise or long, sedentary jobs with poor posture . What is commonly referred to as a “ short muscle ” is actually a functional short muscle . This means that the muscle appears “shortened” in its function with a normal, unchanged length. This is mainly noticeable through a lack of flexibility, muscle stiffness and muscle pain when stretched.

One possible reason for a muscle ‘s functional limitations can actually be poor posture . Anyone who sits at a desk for many hours a day with a rounded back and bent legs unintentionally conditions the muscles and optimizes them for this new “normal posture”. The muscles then receive the signals for constant tension from the connected nervous system. Such malfunctions then keep the muscles in the legs or lower back under tension. The result of constant muscle tension:

• Muscle aches
• limited extensibility
• immobility
• tension

With regular stretching exercises , you can counteract the functional shortening of the muscles and relieve pain. We have put together exercises that you can use to loosen up your back, hips and legs several times a day in just a few minutes.

Tips for proper stretching

Do you want to make shortened muscles flexible again in a varied and easy way? The practical training cards from figgrs for stretching show you how to do it. Simply draw a card in between and repeat the exercise.

In the book “50 Workouts: Flexibility” by Katharina Brinkmann you will find a lot of information about the most important muscles and stretching exercises to finally be pain-free and flexible again.

5 stretches that help shortened muscles

Katzenbuckel: Stretch for the upper back

1. Kneel on the floor. Bend forward and place your hands on the floor in front of you.
2. You are now on all fours with a neutral spine.
3. Slowly arch your back into a hump. Avoid jerky movements.
4. At the highest position, hold the Katzenbuckel for about five seconds. You will feel a stretch in your upper back, shoulders and neck.
5. Now slowly go back to the neutral position and into a deep hollow back. Her gaze wanders to the ceiling. You will now feel a strong stretch in your abdominal muscles.

Bridge: stretch for the hips

1. Lie on your back on a soft surface like a yoga mat or rug.
2. Bend your legs 90°.
3. Your arms are stretched out at your sides.
4. Now raise your hips by tightening your glutes and hamstrings.
5. The soles of your feet press into the ground.
6. Hold the bridge for about 15 seconds. Your shoulders, hips and knees are in an oblique line, with your shoulders at the lowest point and your knees at the highest point.

Leg Extension: Stretching exercise for thighs and lower back

1. Sit on the floor and stretch both legs out in front of you.
2. Your toes point toward the ceiling, your back is straight and erect.
3. Extend your arms straight in front of you.
4. Bend forward slowly. The goal is for your fingertips to touch your toes.
5. As you bend, your legs stay straight.
6. Avoid swinging and springing movements to stretch further forward.
7. When you can reach your toes, hold the position for a few seconds.
8. You’ll feel the stretch in the hamstrings, calves, and lower back.

Dynamic forward bend: stretch for the back of the leg

1. Stand up straight with your legs about hip-width apart. Your toes point forward.
2. Stretch yourself up and arch your back. Then bend forward with a long back and try to touch the floor with your fingers. The head hangs.
3. Bounce slightly by slightly moving your upper body up and down. Alternatively, you can alternately bend your knees or walk in place.
4. After one minute, slowly roll back up vertebra by vertebra.

Wall Rests: Stretch for the calves

1. Stand in front of a wall. You are facing the wall, your back is straight.
2. There is about 25 centimeters of space between your toes and the wall.
3. Bend forward slightly and lean your forearms against the wall in front of you. Your fingertips are pointing towards the ceiling, your forearms are leaning vertically against the wall.
4. Take a large lunge with your left leg behind you and place your left foot with the entire platform about a meter behind you.
5. As you lunge, bend your right leg slightly at the knee.
6. You should feel a strong stretch in your left calf. Hold the position for about ten seconds.
7. Stretch your right calf as instructed.