Stiff neck, knee is hurting, or is your back in pain. Blame your routine which roots you to a chair for eight to ten hours a day leaving you inflexible and immobile.
A few stretches can release tension from the area in pain, and keep your body balanced.1
To Blame: Tight feet
This might seem extremely unrelated, but tightness in the feet or ankles can be felt especially in the knees.
To Stretch: Plantar fascia
Kneel with your toes tucked, balancing your weight on the balls of both feet. Slowly lower your upper body to squat on your heels. Place your hands on the top of your thighs and lean back to hold it for 20 to 60 seconds.
2. Lower back
To Blame: Tight Hips
The hip flexors cross eight joints, and when the muscles are tight, it shuts down your abs and glutes. You will feel the pain in your lower back if those are not working for a while.
To Stretch: King Cobra Style
Lie face down, place your palms under your shoulders and slightly turned out. Slide your left leg up toward hips and bend your knee. Let your right leg stay extended with your toes turned in. Push up until your arms are straight. Keep your hips on the floor with elbows close to sides, turn your head and upper body slightly to the left. Hold it in this position for 20 to 45 seconds. Switch sides.
To Blame: Tight Back
Especially happens when your lower trapezius or midback muscles are weak, it can alter the mechanics of the ball socket and cause you pain. Tight lat muscles can make it worse.
To Stretch: Lat
Kneel with your arms stretched forward on top of a stability ball, palms in and thumbs facing the ceiling. Push your chest toward the floor, and keep your back flat. Hold it for around 30 seconds and move the ball to the left, stretching your right lat muscles. Hold it in this position for around 30 seconds. Repeat it on the other side stretching your left lat muscle.
To Blame: Tight Chest
A tight chest happens when you spend alot of time sitting in front of a computer, riding in a car, or looking at your phone. The constant lean forward makes your chest tight and hurt your neck.
To Stretch: Pec
Stand facing a wall and raise your right arm to shoulder height. Slowly bring your forearm flush against the wall; and rotate your torso away from your right arm, stretching the front of your chest and right shoulder. Bend sideways at the hip away from the wall and hold for 30 seconds. Switch sides.
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