Many people are forced to live sedentary lifestyle because their work demand so, while some others live a life where they are physically inactive by choice. With these conditions they have to deal with many common problems like lower back pain,neck pain etc.
Sitting for countless hours on office chair may lead to shoulder pain as well typing all day long causes wrist pain and any type of sore muscles makes easy movement hard and painful.
Many people are addicted to painkillers and creams to soothe the pain, but these are just short term solutions and cannot prevent the pain completely. Instead of treating a pain, we need to prevent it completely. This can be done by including stretching routine regularly in your workout.
So here we will tell you 12 simple stretches that will keep you to be flexible and avoid pain in your body.
How to Stretch?
Stretching regularly on daily basis will help your creaky joints and get rid of stiffness in your muscles. It not only improves blood flow in your body but also makes your movements a lot easier and keeps you energized allover the day.The stretched muscles work better than the muscles that are stiffed.
Here are some of do’s and don’ts while stretching:
Do’s:
- Hold on for half minute in stretching position.
- Pay more attention to the areas that are chronically tight.
- Stretching should be done after intense workout, because that way the muscles grow due to the increased blood flow in them.
Don’ts
- Don’t stretch injured muscles.
- Don’t stretch in a rapid motion.
The Best Stretches for Muscle Pain
The following stretches are chosen by a professor of physical therapy in New York. Before starting, it is important to remember that if you feel any pain or discomfort while you stretch then you need to consult your physician immediately.
1. Neck Rotation
Slowly turn your head to right and hold it for 30 to 60 seconds then face forward and repeat it with left.
2. Neck Tilt
Till your head slightly to one side and grab your ear that is on top with the opposite hand, should not pull though, let the weight of the arms stretch your muscles.
Hold on for 30 seconds and repeat it with other side.
3. Trunk Rotation
Sit straight and cross your arms over your chest and look your shoulder by rotating your trunk. Hold the position for 30 seconds and face front, then repeat it with the other side.
4. Trunk Lateral Flexion
Raise your hand and lean diagonally with the opposite side of the hand, hold on for 30 seconds and repeat it with other side as well.
5. Hypertension
To follow this stretch you just need to slightly bend and stretch out your spine, be careful you should not go for long stretch.
6. Fold Over
Sit on the chair and bend over and make sure that your neck is in the right position and you are not feeling any pain.
7. Back Scratch
Reach your hands together behind your back without hunching over and the top palm should face the body and the bottom palm should face outwards. Hold on for few seconds and repeat with other side.
8. Quad Stretch
Stand straight and try to grab the top of your right foot by bending your knee pointing towards the floor. Hold for few seconds and repeat with other leg.
9. Hip Flexor
Lie down on the floor by placing a mat and keep one leg straight and then bring the opposite knee to your chest, hold on for a while and then switch the legs.
10. Heel Chord
Keep your both feet planted and your toe on the wall and bend your knee towards the wall and hold on for a while and repeat it with other leg.
11. Leg Extension
Lie on the floor with your back by planting one foot on the floor and bring the other leg up as high as possible to 90 degrees. You can use band or towel around the foot you are lifting to get help it higher.Hold on and repeat it with other side.
12. Piriformis
Lay on your back and keep your neck down and fold your right ankle over your left thigh above the knee. Hold on for 30 seconds and repeat it with other leg.