Stretching your back will help relieve pain. Try this stretch every morning.
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Back Stretch
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Category Archives: Stretching
Strengthen Your Ankles
Here’s an ankle strengthening exercise that anyone can do from home. All you need is an elastic band.
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Stretches You Can Do Anywhere: Calf Stretch (Stretches your Calf Muscles)
Stand behind a chair, placing both hands on the back of the chair. Keep your heel down and slide one leg as far back as you can. Bend your other knee until you feel the desired stretch in the calf. Hold for at least 20 seconds.
Return to standing and repeat using the other leg.
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Stretches You Can Do Anywhere: Knee to Chest (Stretches the Lower Back and Gluteal Muscles)
Sit in a chair with your feet flat on the floor. Clasp your hands beneath one leg. Pull your knee toward your chest with your hands and hold for 20 -60 seconds while you feel the stretch in your back and gluteals.
Return to the start slowly and repeat with the other leg.
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Stretches You Can Do Anywhere: Tip Top Shelf (Stretches the Shoulders)
Place your hands on your shoulders, then slowly raise one hand as high up as comfortable reaching like you would for something on the top shelf.
Return to the starting position on the shoulders, and repeat with the other hand.
Maintain good standing posture throughout.
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Stretches You Can Do Anywhere: Elbow Touches (Stretches the Chest)
Put your hands on your shoulders, elbows pointing forward as much as possible. Slowly move your elbows out to the side, pinching the shoulder blades together and hold for 5 seconds. Bring your elbows back to the starting point in the front and repeat.
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Stretches You Can Do Anywhere: Shoulder Rolls (Stretches the Upper Back)
Sit in a stable chair. Inhale slowly and deeply through your nose. Exhale through your nose while rolling your shoulders forward and toward the middle.
Inhale and roll your shoulders back, squeezing your shoulder blades together and stretching your chest.
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Balance Your Exercise with Your Stretches
If you lift weights, for example, and you push weights that cause your shoulders to roll forward, then you should balance that exercise with a stretch that stretches your shoulders backward.
The general rule is, to to the front as you would do to the back, and do to the left as you would do to the right.
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It’s a Mistake to Stretch Only When You Exercise
Try to make stretching a part of your daily routine. You don’t need a special space or exercise clothing to be able to stretch effectively. Spend a few minutes stretching your hamstrings, shoulders, lower back and neck, and you’ll see your flexibility improve quickly.
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Watch Your Neck
Neck circles when your neck is cold can lead to pinched nerves. Stretch slowly and gently in one direction before returning your head to a neutral position and then stretching in a different direction.
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