Simple Stretches You Can Do At Home to Help Relieve Pain

Overhead Side Stretch

How it can help: This stretch can help strengthen the intercostal muscles (the muscles between the ribs), which help support the ribs.

How to do it: Stand with your feet hip-width apart. Raise your arms overhead and interlace your fingers. Keep your torso straight and gently lean to the left. Hold for 10 to 30 seconds. Return to center, and repeat on the other side.

Make it easier: Sit in a chair, keeping your hips, knees and toes forward. If it’s uncomfortable to lift your arms overhead, rest your arms on your hips, or keep them down by your sides.
 

Shoulder Stretch

How it can help: Shoulder stretches can help relieve muscle tension, pain and tightness in the neck and shoulders. 

How to do it: Stand tall with your feet hip-width apart and reach your right arm across your body. Place your left hand on your upper right arm, and slowly draw your right arm closer. Hold for 10 to 30 seconds. Switch arms and repeat.

Make it easier: Sit tall in a chair, keeping your hips, knees and toes forward. 

Triceps Stretch

How it can help: Triceps are an important muscle for developing upper body strength, which can be especially important as you age. 

How to do it: Stand tall with your feet hip-width apart and raise your arms overhead, bending your right arm so it’s behind your head. Place your left hand above your right elbow, and gently draw your right arm in. Hold for 10 to 30 seconds. Switch arms and repeat.

Make it easier: Sit tall in a chair, keeping your hips, knees and toes forward. 

Hamstring Stretch

How it can help: Flexible hamstrings can have many benefits including preventing lower back pain, reducing injuries and improving flexibility and posture. 

How to do it: Place your right heel in front of your straight leg with toes up. Without rounding your lower back, gently hinge forward from your hips until you feel a comfortable stretch. Hold for 10 to 30 seconds. Switch legs and repeat.

Make it easier: Do this stretch while seated in a chair, resting your heel on the floor in front of you.

Calf Stretch

How it can help: This stretch can help strengthen the calf muscles, which support the lower leg, foot, and ankle to help prevent injuries.

How to do it: Stand with your left leg in front and slightly bent, and your right leg straight behind you. If you’d like, perform this stretch near a wall or counter, holding on for support. Gently press your right heel into the floor to feel a comfortable stretch. Hold for 10 to 30 seconds. Switch legs and repeat.

Make it easier: Sit in a chair for a seated calf stretch. 

Supine Knee to Chest Stretch

How it can help: This is used to stretch your hip and lower back muscles. It can also help relieve pressure on spinal nerves by creating more space for nerves as they exit the spine.

How to do it: Lie on a mat with your legs straight. Keeping your upper body down, lift your right knee toward your chest as far as comfortable. Gently grasp the back of your thigh to draw your leg closer to your chest. Hold for 10 to 30 seconds. Release, switch legs and repeat. 

Make it easier: Sit in a chair for a seated knee to chest. 

Cat-Cow Stretch

How it can help: Cat-Cow, or Chakravakasana, is a yoga pose that is said to improve posture and balance and may help those with back pain.

How to do it: Start on all fours with your hands below your shoulders and knees below your hips. Gently round your back up toward the ceiling (like a cat) while tucking your chin toward your tailbone. Then reverse the movement by arching your back (like a cow) while lifting your hips and head. Continue alternating for 10 to 30 seconds.

Make it easier: Perform seated if getting on the floor is uncomfortable.

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Do you feel stretched out and warmed up?  Here are some tips on how to help avoid fitness injuries when working out at home. 

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