10 Stretches that Reduce Pain

 

In the hustle and bustle of our daily lives and doing various tasks without breaks, our bodies can be impacted negatively. Almost everyone has experienced pain at some point in life. Whatever the reason may be, pain is an inevitable part of life and something that must be dealt with seriously. According to a research study published in the Journal of Physiotherapy, stretching exercises are as effective as motor control exercises for reducing pain so they can serve as game-changer for reducing your discomfort and promoting well-being.

Read on to learn about 10 stretches that have the potential to reduce pain in different areas of the body.

• Cat-Cow Stretch: A basic yoga stance called the cat-cow stretch can help lessen pain related to spinal problems. This dynamic stretch works on the entire spine, increasing flexibility and reducing neck and back pain. A study published in the Journal of Annals of Psychophysiology in 2021 found that Cat-cow stretch sessions are a cost-friendly and practical solution to help back pain sufferers lessen their pain.
• How to do this: Starting on your hands and knees, extend your back upward with a breath and downward with an exhalation to complete the Cat-Cow stretch.
• Quadriceps Stretch: Patellofemoral pain syndrome can be helped by this quadriceps stretch, which also helps to maintain healthy knee joint mechanics and lowers the chance of discomfort and injury.
• How to do this: Standing on one leg, raise your heel towards your buttocks while gripping your foot with your hand to complete this stretch. To maintain balance, swap legs as soon as you feel the stretch down the front of your thigh.
• Hamstring Stretch: Your well-being and flexibility may be greatly enhanced by including hamstring stretches in your routine, which helps to relieve lower back strain and eventually lessen lower back pain.
• How to do this: To do this stretch, take a seat on the floor with one leg straight and the other bent such that your foot's sole presses on your extended leg's inner thigh. With your back straight, reach forward towards your toes and feel the little tug down the back of your extended leg.
• Piriformis Stretch: Sciatic nerve compression by the buttocks' piriformis muscle might result in pain. In 2022, a review study was published in the Cureus Journal that highlighted the effectiveness of piriformis stretches in easing sciatic nerve pain and minimizing related tightness.
• How to do this: Sitting on the floor with one leg crossed over the other, slowly draw the crossed leg's knee towards your chest to complete this stretch.
• Hip Flexor Stretch: Long periods of sitting and sedentary lifestyles can cause tight hip flexors, which exacerbate pain and discomfort. Hip and lower back pain might be lessened with this stretch.
• How to do this: To do this stretch, make a 90-degree angle by kneeling on one knee and placing the other foot in front. Feel the hip flexor of the leg you are kneeling on as you stretch while shifting your weight forward a little.
• Ankle Flexor Stretch: This works to give relief for chronic foot pain and plantar fasciitis-related pain management by lessening tension in your feet.
• How to do this: To do this, with your legs out in front of you, sit on the floor. Feel a stretch along the bottoms of your feet and ankles by flexing your feet and bringing your toes closer to your torso.
• Triceps Stretch: By stretching the triceps, you can reduce stiffness in the shoulder, which can otherwise aggravate your pain.
• How to do this: Raise one arm overhead, bend the elbow, and extend your hand down your back to complete this stretch. Gently press on the bent elbow with your other hand to feel the stretch in your arm and shoulder.
• Neck Rotation: According to a review study that was published in the Sports Health Journal in 2012, stretching the neck five times a week considerably reduced the symptoms of chronic neck pain. Easy movements such as slowly rotating your head from side to side will considerably decrease stiffness and pain.
• How to do this: Feel a light stretch throughout your neck and shoulders as you slowly swivel your head to one side while sitting or standing with a straight back. Continue on the opposite side.
• Cobra Pose: This mild backbend relieves people with chronic lower back pain and persistent stiffness by strengthening the muscles around the spine and enhancing spinal flexibility.
• How to do this: Lie on your stomach with your hands beneath your shoulders to execute the Cobra Pose. Take a deep breath, raise your chest off the floor, bend your back, and gaze skyward.
• Child's Pose: This healing stretch helps reduce chronic pain in the lower back while also fostering calmness and lowering stress levels.
• How to do this: For doing the Child’s pose, start on your hands and knees, then sit back on your heels and extend your arms forward on the floor. Feel a slight stretch through your hips and lower back as you lay your forehead on the floor.

Conclusion: 

Going through the challenges of life, this proactive approach to incorporate these stretches regularly into our daily schedule holds immense significance to reduce pain and promote well-being helping you live a comfortable life. However, it is recommended to consult with a healthcare professional before including any new stretching regimen into your life especially if you are suffering from any health issue.