Avoid Pain At Any Age and Stay Flexible With These 12 Everyday Stretches

Neck tension, lower back pain, muscle pain and sedentary lifestyle have become far too common in our modern pace of life. Whether it is wrist pain from typing at a PC, shoulder tension from being hunched at a desk for hours, sore muscles can make any movement painful and difficult.

Unfortunately, we take some creams and painkillers in order to get rid of the pain. We should be preventing in the first place. Instead of reacting to muscle pain.

Stretch 101

Stretching will help you move easier, energize your body and boost your blood flow. It also gets the stiffness out of muscles, prevents injuries and relieves stiff joints and muscles.

When it comes to stretching, here are Don’ts and Do’s


  • even if it feels good, do not stretch injured muscles
  • stretch in a rapid motions


  • Use topical magnesium oil to alleviate stiffness
  • Stretch chronically tight areas
  • Force your muscles to relax by holding stretches for 20-30 sec
  • Stitching after an exercise allows for the muscles to grow

Physical therapy and yoga are the best stretches!

Stretches for Muscle Pain

Align your neck with the spine and sit with your chin tuck down and back. You are ready to start!

Neck Rotation

Turn the head to the right and then hold for half to one minute. Repeat the technique with the right!

Neck Tilt

Just like in the picture, let the weight of the arm help stretch your neck. Afterwards, repeat the technique with the other side.

Trunk Rotation

Cross the arms over the chest and then rotate your trunk. Look over the shoulders and the repeat the technique with the other side.


You need a slight bend for this stretch. You only have to stretch out your spine, do not go too far.

Trunk Lateral Flexion

Bend to your side with your opposite side’s hand diagonally above your head and then do the same with the other side.

Fold Over

Make sure your neck is in the right position and then bend over in your chair!

Back Scratch

Reach your hands as it is shown on the picture without hunching over. Hold and then perform with the other side.

Quad Stretch

Grab the top of your foot by standing up straight. Hold and then repeat with your other leg.

Heel Chord

Feel your back leg muscles stretch. Keep the toe on the wall and both feel planted and then bend your front knee toward the wall. Hold and perform the same with the other leg.

Hip Flexor

lay on a soft surface or you will need a mat, for this exercise. Bring the opposite knee to the chest with one leg straight. Hold and then perform the same with the other leg.

Leg Extension

Use a towel or workout band for this workout. Try to reach the position as it is shown in the picture, hold and then perform it with the other leg.


Keep your back and neck down and then fold the left ankle over the right thigh right above your knee. Hold and then perform the same with the other leg.

You will prevent muscle pain, keep your muscles working and loose by performing these 12 stretching!

Via the hearty soul

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