12 Everyday Stretches to Help You Stay Flexible and Avoid Pain at Any Age



Given our modern pace of life and sedentary lifestyle, muscle pain specified lower back pain and neck tension has become far too common.

Whether it is shoulder tension from being hunched at a desk for hours, or wrist pain from typing at a computer, sore muscles can make any movement hard and painful.

For a result, we rely on painkillers and creams to help dull the pain; however, these is simply a Band-Aid solution.

Instead of reacting to muscle pain, we should be preventing it in the first place. A simple place to begin, is with a basic stretching routine.

The Best Stretches for Muscle Pain

These stretches were chosen by Marilyn Moffat, a professor of physical therapy of New York University.

Before starting, it is important to remember that if you feel any discomfort or pain while performing a stretch to stop and see a doctor or physical therapist.

You’ll be holding each of this stretches for 30 to 60 seconds. The first step is to be sure you get seated with proper posture.

Sit, with your chin tucked down and back so that your neck is aligned with your spine. Now you are ready to start.

1. Neck Rotation

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

2. Trunk Rotation

Cross your arms over your chest, and look over your shoulder, rotating at your trunk. Hold, and then face the front and repeat with the other side.

3. Trunk Lateral Flexion

Bend to the side with the opposite side’s hand diagonally above your head, hold, then repeat with the other side.

4. Hyperextension

For these stretch, you just need a slight bend. It is just enough to stretch out your spine without going too far.

5. Neck Tilt

Tilt your head to the right and drape your right arm over your head, near your left ear. Do not pull, but let the weight of your arm help stretch your neck. Hold, then repeat with the other side.

6. Fold Over

Bend over in your chair, making sure your neck is in the proper position and there’s no pain.

7. Back Scratch

For these stretch, make sure that the top palm is facing the body and the bottom palm is facing out. Without hunching over, try reaching your hands together behind your back. Hold, then switch sides and repeat.

8. Quad Stretch

Stand up straight, and grabbing the top of your foot, bend your knee so it is pointing straight down at the floor. Hold, then repeat with the other leg.

9. Leg Extension

Using a workout band or towel can help your really get a good stretch here. Planting one foot on the floor, bring the other leg up as high as you can, ideally at a 90° angle. You can put the band or towel around the foot you’re lifting to help get it higher. Hold and repeat with other side.

10. Heel Cord

You should feel your back leg muscles stretch, especially along your calf. Keeping your toe on the wall, and both feet planted, Bend your front knee toward the wall. Hold, then repeat with the other leg.

11. Piriformis

Last but not least, keeping your neck and back down, fold your right ankle over the left thigh right above the knee. Hold, and then switch legs. If this is too intense, bring the uncrossed leg out farther.

12. Hip Flexor

You will need to grab a mat or lay on a soft surface for these stretch. With one leg straight, bring the opposite knee to your chest. Hold, then switch legs.

There you have it, 12 stretches you can do daily to keep your muscles loose and working, and preventing muscle pain as much as possible.

loading...

Popular posts from this blog

ONE MONTH BEFORE STROKE, YOUR BODY WILL SEND YOU THESE WARNING SIGNS – DON’T IGNORE THEM!

Image
Stroke can occur when a poor blood flow to the brain results in cell death.  It is the no.5 cause of death in America and the leading cause of disability. There are two types of stroke: ischemic, caused by narrowing or blockage in the arteries which leads to the brain, and hemorrhagic, caused by reduced blood flow. When the blood vessel that carries nutrients to the brain is ruptured by a clot or blocked, a part of the brain can’t get blood and oxygen that it needs to function and that consequently leads to cell death.  The brain is a complex organ that controls numerous functions in the body, so when a stroke occurs and there is reduced blood flow to a certain part of the brain, some part or parts of the body that the affected part of the brain controls are not able to function properly. Identifying the symptoms of stroke is very important in order to prevent the condition or get medical help on time so as to minimize the brain damage. This is also going to lower the risk of disabilit
Read more

Permanent Skin Whitening Drink. A Miracle Juice For Skin

Image
Today I will Share A Miracle Skin Whitening Drink which will gives you Clear skin, Brighten Skin, Whiten Skin and flawless Skin complexion. If inner body is healthy, it is sure to reflect on the outside. So here’s recipe of one juice that will remove all toxins from your body and will give you healthy glowing skin To prepare this juice you will need Carrot Beetroot Papaya Apple What to do: First take 2 carrots. Peel it and then cut in small pieces Now take 1 beetroot, peel and cut it into small pieces Take 2 slices of ripe papaya, and cut them into small pieces Now at last take 1 apple, wash and cut it into thin slices Put all of them in blender, add some water and blend it Transfer all this mixture to a glass Drink 1 glass of this juice daily after your breakfast Consume this juice daily to improve your skin texture. Carrot juice is rich in vitamins A, vitamin C, carotenoids, potassium, antifungal, and antibacterial substances that are ideal for people who suffer from acne. Beetroot j
Read more

You Need A Kidney Cleanse. Here’s How To Flush Out Toxins From Your Kidneys

Image
The kidneys are the most important detoxifying organs in the body, and their role is to eliminate waste from the body through the urine. According to Dr. Victor Marchione: “Being kind to your kidneys is a vital part of maintaining overall good health. If you don’t eat a balanced diet, drink clean water, and cleanse your body of toxins that build up, it can negatively impact the function of the kidneys, liver, and other organs. Poor kidney health can also lead to kidney stones. Cleansing the kidneys is, in fact, a pretty simple process that doesn’t involve a large number of tools or ingredients. One of the easiest, yet best steps when it comes to a kidney cleanse is drinking plenty of purified water. This, of course, provides an effective flush.” A kidney cleanse is a beneficial method that improves the function of these organs, and thus prevent kidney infections, and other health issues. It will remove any toxins and waste from the body, and treat: 1. Bloating Bl
Read more