Health

Avoid Pain At Any Age and Stay Flexible With These 10 Everyday Stretches

The sedentary lifestyle we lead nowadays causes severe health issues, including muscle pain, neck tension, shoulder tension, and lower back pain.

These problems are usually treated with the help of painkiller or creams, but it would be much better if you prevent them in the first place.

Stretching is an incredibly effective way to energize the body, improve blood flow, improve flexibility, and prevent pain. It is also a natural way to relieve stiff joints and muscles and prevent injuries.

Yet, you must follow these tips:

Stretch slowly

You should not stretch injured muscles

Stretch chronically tight areas

Relieve the stiffness with the help of magnesium

To boost muscle growth, you should practice stitching after the exercise

Hold the stretches for 20-30 seconds to force the muscles to relax

Here are 12 effective stretches to treat muscle pain:

Before you start, align the neck with the spine, and sit with the chin tuck down and back.

Neck Rotation

Turn the head to the right side, hold for 30 seconds, and then repeat on the left.

Neck Tilt

Stretch the neck with the weight of the arm, and repeat on both sides.

Fold Over

The neck should be positioned properly, and then bend over in the chair.

Hip Flexor

While lying on the mat, bring the opposite knee to the chest while one leg is straightened, and hold for 30 seconds. Repeat with the other leg.

Trunk Rotation

You should cross the arms over the chest, rotate the trunk, and focus the look over the shoulders. Repeat on the opposite side as well.

Hyperextension

Bend a bit and stretch out the spice, but not too far.

Trunk Lateral Flexion

You should bend the body to the side with the opposite side’s hand diagonally lifted above the head. Repeat on the other side.

Leg Extension

You will need a band or a towel to perform this stretch. Hold it for 30 seconds, and then repeat with the other leg.

Piriformis

With the back and neck down, fold the left ankle over the right thigh, just above the knee, and hold. Repeat with the other leg.

Back Scratch

You should reach the hands but not hunch over. Hold the stretch and then make the same on the other side.

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