10 Stretches You Can Do From Your Chair To Reverse Inflammation Pain In Your Back, Knees, and Feet
We have all experienced that ache that always seems to come and go. You’ll be going about your day just like any other and then suddenly, you feel a pinch in your neck, or a strain in your back, or a twinge in your wrist. No one is really immune to these sorts of aches, and the only way to really help is through stretches, yoga, or exercise.
But we don’t always have the luxury of going to an hour long yoga class, or stretching out in the middle of our office to relieve pain as soon as we feel it. But luckily there is a series of stretches you can do that solve almost any ache you may experience, and from the seat of your chair!
10 Stretches For Aches And Pain
While no stretch can replace professional medical treatment, for those everyday pains these are a great alternative to running to a chiropractor, doctor, or yogi.
For Your Lower Back
This is a great stretch to loosen muscles and relieve minor soreness.
Sit forward in your chair with your back straight. Bring one knee to your chest, gripping the back of your thigh with your hands. Pull the thigh slowly to your body, keeping your other foot firmly on the floor. Hold for 30 seconds and slowly release your leg. Repeat with your other leg.
For Your Shoulders
This stretch can help relieve any tension you hold in your shoulders or any tweaks to the muscle.
Inhale deeply while shrugging your shoulders up to your ears. Hold at the top position for 3 seconds. Exhale slowly while you slowly drop your shoulders to the starting position. Repeat at least 10 times or until you feel less tense in your shoulders.
For Your Feet
Nothing beats a foot massage to relieve any pain in your feet, but if you don’t have any volunteers, this stretch works great too.
Place one foot in front of the other, and with your back foot, tuck it under so that your toes are against the floor. Gently apply pressure until you feel the stretch over the top of your foot. Hold for 30 seconds and slowly release. Swap feet and repeat with your other foot.
For Your Wrist
One of the most common complaints for people who work with their hands, this stretch can help get you through your day.
Make a fist with each of your hands and stretch your arms out in front of you. Moving just your wrists, make circles. First 10 times to the right and then 10 times to the left.
For Your Chest Muscles
If you ever feel any internal chest pain, seek medical attention but if you have any chest muscle soreness, this stretch is for you.
Place your hands behind your head, keeping your elbows out like wings. Stretch your elbows out behind you while squeezing your shoulder blades together. Hold for 30 seconds, breathing in deeply the whole time. Slowly return your elbows to the starting position and repeat as necessary.
For Your Hips
Chronic hip pain should definitely be examined by a specialist, but for minor aches this stretch works wonders.
Sit at the very edge of your chair with your back straight. Rotate your torso slightly to the right and extend your left leg behind you as far as you can. Keep your right leg bent in a right angle while you lift your chest and press your left hip towards the floor. Hold for 30 seconds and slowly return to the start position. Repeat with the other side.
For Your Glutes
Your behind supports you all day so show it some love with this simple stretch.
Sitting forward in your chair, bring your right ankle up onto your left knee. Keeping your back straight, lean forward at the hips until you feel a stretch in your glutes. Hold it for 30 seconds before slowly returning to the start position. Repeat with the opposite leg.
For Your Upper And Middle Back
The back is a large group of muscles that needs to be taken care of, and this stretch does just that!
Give yourself a hug (seriously) and place your right hand on your left shoulder and left hand on your right shoulder. Take deep breaths, feeling the stretch in your back. Hold the stretch for 30 seconds and slowly release your arms.
For Your Knees
This simple move can prevent and relieve knee pain, and it’s really easy.
Sit forward in your chair with your back straight and feet firmly flat on the floor. Using very slow and controlled movements, bring yourself to a standing position. Remain standing for 5 seconds before returning back to a sitting position slowly. Repeat this movement 10 times.
For Your Neck
This easy stretch is a great way to relieve tense muscles in the neck.
Sitting in your chair with your back straight and feet flat on the floor, tilt your head to one side bringing the ear to the shoulder until you feel a stretch. Hold this stretch for 30 seconds and slowly move your head back to the start. Repeat for the other side.
All of these stretches can be done at home, in the office, on a park bench, or just about anywhere! Relieve your aches and pains and get on with your day.