One of the most common issues nowadays are muscle pain, neck pain, shoulder tension, wrist pain, and lower back pain. Mostly, they occur as a result of the fast-paced life and sedentary lifestyle. Most of the time, people treat muscle pain with creams and painkillers, but the most effective natural way of preventing it are the stretching exercises.
Stretching accelerates the blood circulation, prevent muscle stiffness, and relieves muscle injuries and aches. When stretching, focus on chronically tight areas and hold for about 30 seconds. Stretch after a workout in order to stimulate the muscles growth and to reduce the stiffness. Don’t stretch injured muscles or in rapid motion to prevent even more serious damage.
The following stretches were created by the professor of physical therapy Marilyn Moffat from the University of New York. You will have to do them in proper body posture, with your neck aligned with your spine, sitting, and your chin tucked down. Hold them for up to a minute.
Neck Rotation – Slowly turn your head to the right side, stay like that for up to 60 seconds, and then repeat on the left side.
Neck Tilt – Tilt your head to the right side and drape your right arm over your head, near the left ear. Then, repeat on the left side.
Back Scratch – Reach your hands behind your back with the top pal facing the body and the bottom palm facing out. Stay like that for 60 seconds and then switch sides.
Hyperextension – Bend slightly to stretch out your spine.
Fold Over – Bend over in a chair with your neck in a proper position.
Trunk Lateral Flexion – Bend your body on the right side while your opposing hand is above the head. Stay like that and then repeat with the left side.
Piriformis – Fold your right ankle over the left thigh with your back and neck down, and hold. Then, switch with the other leg.
Quad Stretch – Stand and grab the top of your foot, bend your knee in order to point straight down at the ground. Stay like that and then repeat with your other leg.
Hip Flexor – Lay down on a mat and keep one leg straight, and the other knee close to the chest. Then, switch the legs.
Leg Extension – Put your one foot on the ground and bring the other one up. Put a towel around the foot and hold. Then, repeat on the opposite side.
Trunk Rotation – Cross your arms over the chest and rotate your trunk. Hold and repeat on the other side.
Heel Chord – Have your toe on the wall and bend the front knee in a direction to the wall. Hold, and then repeat with your other leg.