Stretches to Treat and Prevent Chronic Pain
To ease back pain, try sitting on a flat, firm surface and extending your legs in front of you so that the angle of your body is at 90 degrees. Lean forward and attempt to touch your toes. If you can't reach, don't strain yourself. Count to 10 and release. Your motion should flow easily. Fast, jerky, or bouncy motions could cause injury.
For relieving neck pain, look down at your feet, allowing your chin to touch your neck. Rotate your neck slowly and attempt to touch your shoulder to your chin. Return your head to the middle and repeat on the left shoulder. Hold each position for 10 seconds. Depending on your flexibility you may not be able to touch your chin to your shoulder. Dont let this worry you. Its normal.
Shoulder and Arm Stretches
To relieve shoulder pain and stiffness, take one hand behind your head, making it touch the uppermost part of your back, with your elbow folded behind your head. Then take your free hand and press down on your elbow to maximize your stretch, but be careful not to push too hard. This may be cause undue strain. Hold this position for 10 seconds. Repeat using the other arm.
Stretch your pelvis by lying on your back and bending you knees with your feet touching the floor. Then, thrust your pelvis forward and squeeze your buttocks. Hold this position for five seconds and repeat the motion 10 times.
To stretch your legs, lie completely flat on your back. Bring your right leg up with your knee bent and slowly pull in toward your chest. Hug your knee for 10 seconds and repeat the same motion on your left leg. After completing the stretch on your right and left legs, bring both of your knees to your chest, and hold for an additional 10 seconds.
To stretch your calves, stand parallel to a wall. You should be about a foot away from the wall with your feet four inches apart. Slowly lean forward, with your shoulders pressing into the wall until you start feeling the stretch in your calves. Hold this position for about 30 seconds and repeat 3 times.
Whole Body Stretches
A great way to stretch your whole body is by lying completely flat on the ground, extending your arms as far as you can straight above the head, and pointing your toes. Hold this for five seconds and repeat approximately three times.