The Best Stretches to Relieve Body Pain: Recommendations from Mumbai Experts

Are you tired of waking up to constant aches and pains? Do you sometimes feel unable to perform even the simplest of tasks because of the continuous pain in your neck, back, or joints? You are not alone. According to Research Gate, body aches are quite common in Indians (19.3%) in general, with higher rates in females (25.2%).

The good news is that, according to lower back pain specialists, some well-spent time stretching daily can bring immense relief. Read this blog for some of the best stretches to relieve body pain.

Upper Body Stretches

1. Upper Back Release

How it helps: This stretching gives a self-massage in your upper back, freeing muscle anxiety and fascia (connective tissue).

Instructions: Stand with your back against the wall. Place a tennis ball between your upper back and the wall, slightly towards the right side of your backbone. Gently rock the ball out and again from your spine, allowing it to move down your back to the bottom of your rib cage. Repeat the same on the left side of your spine.

2. Neck Release

How it helps: These stretches release tension in the neck muscles while opening up the spaces between the vertebrae.

Instructions: Lie down on your back and take two tennis balls. Put them inside a sock and tie a knot at the open end to keep them secure. Place the sock on a yoga block or thick e-book and rest your neck on the balls. Lift your chin and tuck it, rolling your neck muscles along the balls. Tucking your chin will open up the spaces among your neck vertebrae. Hold the tuck for 10 deep breaths.

Lower Body Stretches

1. Reclined IT Band Stretch

How it helps: This stretch targets the iliotibial (IT) band, which is a thick band of tissue which runs from your hip to the outer side of your knee. By stretching this band, you can alleviate discomfort or pain in your buttocks and outer knee area.

Instructions: Lie on your back and bend your left knee. Place a yoga strap around the arch of your left foot and extend your leg straight. With the strap's ends in your right hand, gently guide your left leg about 30 degrees to the right or until you feel a stretch. Hold for 30 seconds, then repeat together with your right leg.

2. Arch Release

How it helps: Massages the bottom of the foot to stretch the plantar fascia, the primary ligament that runs alongside the arch of the foot. Tightness in this place is not unusual, and it results in heel ache.

Instructions: Place a tennis ball or massage ball underneath the arch of your foot while standing or sitting. Lean into the ball and roll it up and down the arch from your heel to the ball of your foot. Roll for 30 seconds to 1 minute, then repeat with the next foot.

3. Kneeling Hip Flexor Stretch

How it helps: These stretches relieve tight hip flexors, which are often stiff from sitting.

Instructions: Place a towel below your back knee for cushioning if required. Come into a lunge together with your left leg forward, setting your hand on the front of your thigh for aid. With your backbone upright, tuck your tailbone and lean barely into your left leg till you feel a stretch alongside the front of your right hip. Hold for 5 breaths, then repeat together with your proper leg forward.

Full Body Stretches

1. Downward-Facing Dog

How it helps: Stretches the entire back of the body, including the shoulders, back, hamstrings, and calves.

Instructions: Start in a tabletop position with your wrists below your shoulders and your knees under your hips. Tuck your toes below and then lift your hips up and back, straightening your legs as much as possible, ensuring you maintain your heels on the floor.  Relax your head between your arms, developing an immediate line from your hips to the crown of your head.

2. Child's Pose

How it helps: Gently stretch the hips, thighs, and lower back whilst promoting rest.

Instructions: Start in a tabletop position. Widen your knees and bring your big toes together behind you. Sit your hips returned toward your heels as you fold your torso ahead among your thighs. Extend your fingers forward, palms down, and rest your mat. Breathe deeply, permitting your stomach to relax among your thighs.

Final Thoughts

Remember, the actual key to stretching is doing it continually. You need to incorporate these stretches to relieve body pain into your day-to-day routine, even for a few minutes at a time. Incorporating these stretches to ease body pain can be of complete benefit. If you're nonetheless experiencing continual or excessive pain, it's best to visit healthcare professionals, such as lower back pain specialists.

Build a habit of stretching, and you can take control of all your pains and experience an easier, more lively way of life. Contact L'ANATOMIE to book your stretch today!