Having in mind the modern pace of life (sedentary lifestyle), the majority of the people suffer from muscle pain in the lower back and neck tension. This pain can appear as:
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– A shoulder tension from being hunched at a desk for hours,
– Wrist pain, because you are typing on a computer,
– Sore muscles that make any movement difficult and painful.
In such a case, many people rely on painkillers and creams to soothe the pain, however, this is a short-term solution. A better solution to react to muscle pain and prevent it in the first place is to begin with a basic stretching routine.
How to Stretch 101
The stretching will be a simple way to get your blood flowing and helping to energize your body, but, also can help you move easier. By doing it regularly you can get the stiffness out of muscles and ease stiff joints. Additionally, it can help you to prevent injury while exercising or during the simple movements. Stiff joints and muscles don’t work as well as muscles that have been stretched and are ready to work.
Look at some quick Do’s and Don’ts when it comes to stretching:
Do
– Stretch after a workout – it allows your muscles to grow
– Hold stretches for 20 to 30 seconds – you’ll forces the muscles to relax
– Stretch chronically tight areas often – these areas need more attention
Don’t
– Stretch in a rapid motion – it can be dangerous.
– Stretch injured muscles – sometimes you can feel good, but, you may make the damage worse.
What are the proper stretches that should be done?
You can be focused on yoga or physical therapy, but you can also look for an everyday stretch routine that will work you from head to toe.
Here are The Best Stretches for Muscle Pain
These stretches are recommended by Marilyn Moffat (from New York University). It is very important to know before starting, that if any discomfort or pain while performing a stretch occurs, you should stop and see a doctor or physical therapist.
Method of performing:
– Hold each of these stretches for 30 to 60 seconds
– Take the proper posture – Sitting, with your chin tucked down and back so that your neck is aligned with your spine
Now you’re ready to start the following stretches:
Neck Rotation
Instructions:
– Slowly turn your head to the right and hold for 30 to 60 seconds
– Face forward
– Repeat with the left.
Neck Tilt
Instructions:
– Tilting your head to the right, drape your right arm over your head, near your left ear
– Note: Do it without pulling, but let the weight of your arms help stretch your neck
– Hold this position 30 – 60 seconds
– Repeat with the other side.
Trunk Rotation
Instructions:
– Cross your arms over your chest, and look over your shoulder
– Rotate at your trunk
– Hold a while, then face the front
– Repeat with the other side
– Alternate for 60 seconds.
Hyperextension
Instructions:
– You just need a slight bend backward while sitting on the chair.
– Just stretch out your spine without going too far.
Trunk Lateral Flexion
Instructions:
– While sitting with the crossed legs, bend to the side with the opposite side’s hand diagonally above your head,
– Hold for a while,
– Repeat with the other side
– Alternate the sides 60 seconds.
Fold Over
Instructions:
– Fold over in your chair (or fitness ball),
– Make sure your neck is in the proper position and there is no pain
– Hold this position 30 to 60 seconds.
Back Scratch
Instructions:
– The top palm should face the body and the bottom palm is facing out
– Try reaching your hands together behind your back, without hunching over,
– Hold a while, then switch sides
– Alternate for 60 seconds.
Quad Stretch
Instructions:
– Standing up straight, grab the top of your right foot, bend your knee so it’s pointing straight down at the floor.
– Hold a while, and then repeat with the other leg.
– Alternate for 60 seconds
Heel Chord
Instructions:
– Keeping your both feet planted and toe on the wall, bend your front knee toward the wall.
– Hold a while, and then repeat with the other leg.
– You should feel your back leg muscles stretch, especially along your calf.
– Alternate for 60 seconds
Hip Flexor
Instructions:
– Laying on a mat or on a soft surface
– Keeping one leg straight, bring the opposite knee to your chest
– Hold a while and then switch legs.
– Alternate for 60 seconds
Leg Extension
Instructions:
– Bring the one leg up as high as you can and plant other foot on the floor
– Put the band or towel around the foot you are lifting
– Hold a while and repeat with another leg.
– Alternate for 60 seconds
Piriformis
Instructions:
– Laying on your back, keep your neck and back down,
– Fold your right ankle over the left thigh right above the knee.
– Hold 30 seconds, then switch legs.
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