Stretches To Relieve Aches And Pain

The various daily routines we put our bodies through often result in many aches and pains. Something as simple as sitting down for too long can cause painful discomforts and other times, pains and aches can be a result of a certain situation rather than being something that creeps up over time. Either way, individuals will be happy to know most aches and pains can be corrected or at least improved.

While someone could go to a chiropractor or another professional to correct your condition, they also have the option to attempt to fix the problem themselves. Usually, professionals perform stretches to help alleviate your condition. Seems like something someone could do to themselves, right? In this article, we will discuss some stretches an individual can perform to relieve particular aches or pains.

Have Rotator Cuff Or Shoulder Pain?

Individuals experiencing rotator cuff or shoulder pain know first-hand about the severity of the aches. The rotator cuff, composed of four small muscles, is responsible for inward and outward rotations of the shoulder. Here are a few stretches individuals can perform to relieve pain and aches in this area:

Movement One: Raise one arm directly out in front of the body and lay it across the chest. With the opposite arm, apply light pressure to the arm laying on your chest. One should feel a stretch that is tight but not painful.

Movement Two:Grab a small towel and roll it up. Next, hold the towel in one hand above the head. With the other hand, grab the towel. Using the upper hand, pull the towel up with force great enough to produce a stretch.

Movement Three: The last stretch for rotator cuff or shoulder pain is more of a dynamic one, meaning an individual is moving during the stretch. For this stretch, simply bend over slightly and swing both arms in a hugging motion.

Have Neck Pain?

Neck pain is another problem many suffer from. Whether the pain is a result of bad posture or shallow pillows, an individual will be able to alleviate the ache with these stretches here:

Movement One:The first stretch is ideal for those experiencing neck pain on the side. Begin by sitting on the ground with legs crossed. Next, use the right hand to gently pull the head to the right. Gently return the head to the starting position and repeat on the other side.

Movement Two: This variation is more useful for pain in the back section. Begin by sitting on the floor or a chair. Using both hands, intertwine the fingers and apply pressure to the back of the head in a forward pull.

Movement Three: A bridge is a good move for anyone experiencing pain in the front area. To perform a bridge, one will need some level of experience and muscle strength. To perform a bridge, you must have your feet planted. Leaning back, place your hands on the ground with your fingers facing towards your feet. Your body will simulate a bridge position.

Have Lower Back Pain?

Lower back pain is one of the most common bodily aches individuals have. Over time, bad posture and other factors can result in some serious pain in the lower section of the back. Here are a few stretches for lower back pain:

Movement One:A common yoga pose known as the Child's pose is great for easing pain in the lower back. To perform this movement, start by sitting with the knees on the ground. Next, lean over and place the hands out away from one's self on the ground. He or she should feel tightness and a stretch.

Movement Two:Another stretch to help lessen back pain is a basic knee-to-chest stretch. Laying on the ground on the back, simply bring the knees into the chest and pull them close with the hands. One should feel a stretch.

Movement Three:Sometimes, a twisting stretch can be great for this condition as well. Start by lying on the ground on the back. Next, swing the legs to one side while maintaining the current position of the upper torso. After a moment, return to normal and repeat on the other side.

Have Upper Back Pain?

Upper back pain is a little different from pain in the lower back and therefore will require some different stretches to relieve the ache. Here are a few useful ones:

Movement One: Windmills are a great stretch for the upper portion of your back. Stand up and lean over a little bit. Next, spread the arms out wide and swing back and forth. Rather than swing the arms only, swing the whole upper torso while keeping the feet planted.

Movement Two:Another way individuals can relieve aches and pains in the upper back is to stretch the hamstrings. When the hamstrings are tight, it can cause the whole back pain. To stretch your hamstrings and back at the same time, start by sitting on the ground. Next, spread the feet out and lie forward as far as one can as if trying to touch the face to the ground. Be sure to reach with the arms as well.

Need To Improve Posture?

Bad posture is a possible cause of each individual circumstance we covered in this article. Whether or not you are having pain, try to keep a good posture. Here are some tips for maintaining good posture or developing better posture.

Stand up straight and figure out what good posture looks like to try to replicate it. Keep your feet shoulder-width apart; not wider, and not narrower. Walk on the balls of your feet, which are the padded portion between the toes and the arch. Let the arms hang down to the side. Don't have an awkward stance. Hang from a pull-up bar to stretch the spine and help you stand up straight.

Using these tips here can help you improve posture quickly and effectively.