Given our modern pace of life and sedentary lifestyle, muscle pain (for example, lower back pain and neck tension) has become all too common. Whether shoulder strain comes from hunched over at a desk for hours or wrist pain from typing, sore muscles can make any movement difficult and make everything painful. Here are 12 stretching exercises to relieve muscle pain and achieve optimal flexibility.

As a result, many people rely on pain relievers and creams to help relieve pain. However, this approach is simply a “for the while” solution. One way to achieve muscle pain relief is to prevent it from occurring in the first place.

In fact, an easy place to start is with a basic stretching exercise routine that anyone can insert into their daily routine, along with magnesium oil massages.

How to stretch correctly?

In addition to being an easy way to get your blood flowing and help energize your body, stretching can help you move more easily.

Regular stretching can ease muscle stiffness, ease creaky joints, and help keep pain at bay.

It can also help prevent injuries while exercising or something as simple as walking to your car or shopping for groceries. Stiff muscles and joints do not work as well as muscles that have been stretched and ready to be used.

Here are some quick tips for doing exercises to ease muscle pain.

What you should do:

  • Stretch after a workout. Stretching after a workout allows muscles to grow.
  • Hold the stretches for 20 to 30 seconds. You will force the muscles to relax.
  • Stretch tight chronic areas often, these areas need more attention.
  • Use additional support if necessary, such as a rubber band or topical magnesium oil to relieve stiffness.

What you must not do:

  • Stretch in one quick motion. Getting into position quickly and then repeating again is dangerous.
  • Stretch the injured muscles. Even if it feels good, it can make the damage worse.

So what stretches should you be doing? Well, there are many options like yoga or physical therapy, but if you are looking for a daily routine that helps you get things done from head to toe, this is it.

The 12 Best Stretches to Relieve Muscle Pain

Before you begin, it is important to remember that if you feel any discomfort or pain while doing a stretch, stop and see a doctor or physical therapist.

You will hold each of these stretches for 30 to 60 seconds. The first step in relieving muscle pain is to make sure you are sitting in the proper posture. Sit down, chin down and back so your neck is in line with your spine. Now you are ready to go.

Neck rotation

Slowly turn your head to the right and hold it down for 30 to 60 seconds. Look ahead and then repeat with the left.

Neck tilt


Tilt your head to the right and place your right arm over your head, near your left ear. Don’t pull, but let the weight of your arm help you stretch your neck. Hold, then repeat with the other side.

Rotation of the trunk

Cross your arms over your chest and look over your shoulder, turning toward your torso. Hold, then face the front and repeat on the other side.

Hyperextension to relieve muscle pain

For this stretch, you only need a slight bend. It is enough to stretch the spine as when you just got up, like this, without going too far.

Lateral flexion of the trunk

Fold to the side with the opposite hand diagonally over your head, hold, and then repeat with the other side.

Bend forward

Lean in your chair, making sure your neck is in the correct position and there is no pain.

Touching your back with your hands

For this stretch, make sure your upper palm is facing your body and your lower palm is facing outward. Without bending over, try to clasp your hands behind your back. Hold, then switch sides and repeat.

Quadriceps stretch

Stand up straight, and grasping the top of your foot, bend your knee so that it is pointing directly toward the floor. Hold and then repeat with the other leg.

Heel stretch for muscle pain

You should feel the muscles in your back leg stretch, especially along your calf. Keeping your toe on the wall, and both feet planted, bend your front knee toward the wall. Hold like this and then repeat with the other leg.

Hip flexion to relieve pain

You will need to grab a mat or lie on a soft surface for this stretch. With a straight leg, bring the opposite knee to your chest. Hold, and then switch legs.

Leg extension

Using a training band or towel can help you get a good stretch here. When planting one foot on the ground, raise the other leg as high as you can, ideally at a 90° angle. You can wrap the band or towel around the foot you are lifting to help elevate it. Hold and repeat with the other side.

Relieve piriformis muscle pain

Last but not least, keeping your neck and back down, bend your right ankle over your left thigh, just above the knee. Hold, then switch legs. If this is too intense, bring your uncrossed leg further.

There you have it, 12 stretching exercises you can do every day to keep your muscles loose and working, and relieve muscle pain as much as possible.


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