Nowadays, it’s hard not to feel tired and achy after a long day of working at a desk, running errands, and taking care of household chores. Frequent knee pain and soreness afflicts approximately 25% of adults in the US, with osteoarthritis being the primary culprit among people 50 and older. Roughly 16 million adults suffer from chronic back pain.
It’s important to stretch out your body throughout the day to help loosen your muscles and joints. Here are three stretches that can help you relax your muscles and relieve chronic pain.
This stretch is good to do to help loosen your lower back muscles and hips. To start, begin in a kneeling position. Then step with your right forward, making sure that your foot lays flat on the ground. Shift your left knee as far back as possible, extend your arms above your head ,and finally, breathe.
You might already be familiar with this stretch, but if not, know that it’s a great way to relieve tension in and around your knee. Sitting up straight, stretch out your right leg so that it’s lying flat on the ground in front of you. Bend your left leg so that the sole of your foot is resting on your right inner thigh. Next, reach forward towards your right ankle until you feel the stretch in your hamstring. Hold this position for about ten seconds before switching sides.
Wide-leg Forward Fold
This stretch is a great way to relieve any back tightness, as it not only stretches out your lower back but also the backs of your legs. Standing up straight, spread your feet about three to four feet apart, so they’re just past the width of your shoulders. Make sure that your toes are facing forward. Then, lift your hands high above your head, take a deep breath, and slowly bend forward at the waist until your hands reach the floor. You should feel a stretch in the backs of your legs and in your lower back.