Everyday Stretches to Help Ease Your Muscle and Joint Pains

Are you suffering from back pain? These simple stretches can help you.

Given the modern and sedentary lifestyle that everyone has, having muscle pain like neck tension and lower back pain can be pretty common. It can be shoulder tension from being hunched in your desk for hours, or it can also be wrist pain from typing on your computer the whole day. Sore muscles can make your movements painful and difficult.

Since experiencing joint and muscle pain can be very common, we often rely on creams or painkillers to help in dulling the pain. However, using these options are just a Band-Aid solution. Instead of relying on painkillers, we should prevent it in the first place.

A simple place to start to prevent muscle pain is by stretching. How can stretching help you? Let’s take a deep dive into that.

How to Stretch 101

Other than keeping your blood flowing and helping you in energizing your body, stretching can also help you move easier. Regular stretching can help ease the stiffness out of your muscles or to ease creaky joints. It also prevents injuries while exercising.

The Best Stretches for Muscle Pain

You will be holding each of these stretches for about 30 to 60 seconds. As a first step, you need to make sure that you are seated with proper posture. Sit with your chin tucked down and your neck should be aligned with your spine.

Neck Tilt

Tilt your head to your right and drape your right arm over your head, near your left ear. Do not pull, but let the weight of your arm stretch your neck. Hold the position for about 30 to 60 seconds, then repeat on the other side.


Neck Rotation

Slowly turn your head to the right and hold it for 30 to 60 seconds. Face forward then repeat it with your left.


Trunk Rotation

Cross your arms over your chest, then look over your shoulder while rotating at your trunk. Hold the position for 30 to 60 seconds then face the front and repeat with the other side.


Fold Over

Making sure that your neck is in the proper position, bend over in your chair and touch your toes. Hold the position for 30 to 60 seconds.


Back Scratch

For this stretch, make sure that your top palm is facing your body and the bottom one is facing out. Without hunching over, try to reach your hands together behind your back. Hold the position then switch sides.


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