If you’re struggling with back pain, now you have the possibility to fix that. The everyday aches are often caused by the inflexibility of the overall body or just particular parts.
Some prescribed medicine from the doctor can be a solution for alleviating that pain, however, because of many side effects of taking it, you should be looking for the alternative ways. In this article, we are offering some simple stretches, created by David Reavy, founder of React Physical Therapy in Chicago, whose clients have been elite athletes (e.g. NFL player Matt Forte and Swin Cash of the WNBA).
How to do:
– Perform them pre- or post-workout, but you can perform whenever you need loosening up.
– At the beginning work once daily, then you can continue to three times a week
– Here are some suggested strength moves that can be added to help keep your body balanced and pain-free.
- For pain in your knees
– Target: Tight feet or ankles
Many of you probably even don’t think about the muscles in your feet, which are constantly working hard for you. When you tighten in the feet or ankles you are feeling that everywhere—but especially in the knees, which shows the strong connectivity with the knees.
– Plantar fascia stretch
– Starting position – Kneeling with your toes tucked, place your weight on the balls of both feet.
– Lower your upper body sit on your heels.
– Placing your hands on the tops of your thighs, lean back.
Hold this position for 20 to 60 seconds.
In addition, you’ll have to work your glutes and quads more, by doing basic body-weight squats, recommended Reavy. This will help fix any lower body imbalances you may have.
- For pain in your lower back
– Target: Tight hips
When the hip flexors are tight, it shuts down the glutes and abs, and if is something wrong (not working at full strength), you’ll feel it in the lower back.
– King cobra stretch
– Starting position – lie face down with your palms under shoulders and slightly turned out.
– Sliding left leg up toward hips, bend your knee while right leg extended and toes turned in.
– Push up until arms are straight, turn head and upper body slightly to the left, keeping hips on floor with elbows close to sides
Hold for 20 to 45 seconds on both sides.
In addition, perform exercises that strengthen your abdominals (like planks) and hip flexors (e.g. straight-leg raises).
- For pain in your shoulders
– Target: Tight back
If you feel clicking sound from your shoulders that are a sign that your muscles are weak, which changes the mechanics of the ball and socket and causes. If the lat muscles are tight, it can worsen the problem in the mid back.
– Lat stretch
– Starting position – Kneeling, place your extended arms forward on top of a stability ball,
– Sitting back toward heels, push your chest toward the floor keeping your back flat.
– Hold this position for 30 seconds.
– Stretch your right lat muscle, moving ball to the left, and hold this position for 30 seconds.
– Repeat on another side, stretching your left lat muscle.
If you want to strengthen your lower trapezius Y-presses will help to keep your back and shoulders in balance and your shoulder joint in position recommended Reavy.
- For pain in your neck
– Target: Tight chest
No matter what kind of job you have, either a desk job, or you are spending lots of time sitting in front of a computer, looking at your phone or riding in a car that constant causes a tightness in your pec muscles, which pulls you forward and can create a strain or tightness in the neck.
– Pec stretch
– Starting position – Stand to face a wall with your right arm raised to shoulder height;
– Bringing your forearm even against the wall, rotate your torso away from your right arm, stretching the right shoulder and front of your chest.
– Bending sideways at the hip away from the wall, hold for 30 seconds, switch sides and repeat to complete one rep.
Use chin tucks to build up the muscles along the front of the neck or one-arm rows that are also helpful for releasing off neck pain.