9 quick stretching exercises for problem areas

exercises

Some movements can help relieve pain. Here are some simple exercises designed to relieve discomfort and tension in a variety of common problem areas.

1. Rotations of the heacommon

  • ng or sitting, tuck your chin towards your chest.
  • Slowly rotate your head to the right as you inhale.
  • Hold your breath for a few moments while staying in that position.
  • Exhale and return to the initial position.
  • Repeat this step to the left.

exercises2. Neck stretching # 1

  • Tension your chin towards your chest.
  • Lean your left ear towards your left shoulder and look up, on the right side.
  • Support your head with your left hand, but do not bend your head.
  • Stay in this position for 30 seconds.
  • Repeat this two to three times, and then change sides.
  • For any extra stretch, stick to a chair with your right hand and lean your body to the left.

3. Neck stretch n ° 2

  • Tension your chin towards your chest.
  • Lean your left ear toward your left shoulder and look down on the left side.
  • Support your head with your left hand, but do not press it with your head.
  • Stay in this position for 30 seconds.
  • Repeat this two to three times, and then change sides.
  • For any extra stretch, stick to a chair with your right hand and lean your body to the left.

exercises4. Put your chin in the lying position

  • Lie on your back by placing a rolled towel or a small pillow under your head and bending your knees.
  • Pull the chin towards your chest and remain in that position for 10 seconds.
  • Repeat this step 10 times.

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5. Stabilization of the jaw

  • Keeping your tongue relaxed, grasp your chin and gently press it sideways, to the right, while slowly opening and closing your chin.
  • Repeat this operation 10 times, and then switch to the left side.

exercises6. Stretching by crossing the arms

  • Stand up straight, pass your right arm over your chest and use your left arm to hold it and tighten it to your chest.
  • Tilt your head towards your left shoulder.
  • Stay in this position for 30 seconds.
  • Return to the initial position.
  • Repeat this operation three times on each side.

7. Stretching the pectoral muscles while standing

  • Stand beside a wall; place your elbow on the wall at shoulder height, resting your forearm on the wall.
  • Move your leg away from the wall at a distance of one-step.
  • Lean your body forward, but without twisting to the wall. You should feel a slight stretch at the front of your shoulder and chest.
  • Stay in this position for 30 seconds.
  • Repeat this operation three times on each side.

exercises8. Scapular retraction

  • Attach the middle of a resistance strip to a door and, holding one end in each hand, stand facing the door with both feet about 60 centimeters from the door.
  • Shoulders back, slowly pull the strip towards you while keeping your elbows bent at 90 degrees.
  • Apply to bring your shoulder blades together.
  • Slowly return to the original position, relaxing your shoulders.
  • Make three sets of 10 repetitions each of this operation.

9. Isometric exercises of the cervical spine

  • Place a hand on the side of your head. Press the front part of your head into your hand and try to push your hand to the side, but do not let your head or your hand move.
  • Remain in this position for 10 seconds. Do this 10 times, and then repeat it to the opposite side.
  • Place the palm of both hands on your forehead. Push your head in your hands, but do not make it move. Remain in this position for 10 seconds. Perform this operation 10 times, and then move to the back of your head.
  • Place a hand on one side of your head and hold it in this position. Turn your head on your hand as if you were about to look over your shoulder, but do not move your head. Remain in this position for 10 seconds. Repeat this 10 times, then change sides.

The next time you will feel a small pain in the neck, try doing these exercises. They are simple and quick enough to do in the office or on the go.

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