Tension and overuse most frequently cause muscle aches. In these cases, stretching exercises can generally help to reduce the unpleasant symptoms by reducing stiffness, raising the body temperature, boosting flexibility and increasing the flow of blood to the muscles, according to the Women's Heart Foundation. However, you should consult your doctor for a proper diagnosis if you aren't sure what caused the muscle aches.
Neck Stretches
You can do neck stretches just about anywhere, such as when standing in line at the store or sitting at your work desk. Begin sitting or standing with your arms relaxed by your sides and turn your head to your left shoulder until you feel slight resistance. Hold the stretch for five seconds and turn it to the right. Repeat three times on each side. Repeat the pattern once more, only this time tilt your ear toward each shoulder. Go as far down as you can comfortably go and avoid lifting up either shoulder.
Upper Body Stretch
To stretch the mid-back, shoulders, arms, wrists, hands and fingers, lace your fingers together and turn your hands to face your palms out in front of you, recommends the Women's Heart Foundation. Slowly extend both arms, keeping them at about the same height as your shoulders and hold the position 15 seconds. Repeat twice more.
Knee-to-Chest Stretch
To reduce aches in the lower back, lie face-up on a hard surface and keep the backs of both heels against the floor. Slowly pull your right knee to your chest, bringing it as close as you can, until you feel a gentle stretch in the low back. Hold for about 30 seconds while maintaining a straight or slightly bent left knee. Repeat with your left leg.
Hip and Hamstring Stretch
To work your hips and the muscles at the back of your thighs, sit on the floor with your left leg extended in front of your body. Bend your right leg and cross the right foot over to the outside of your left knee. Meanwhile, pull your right knee across your body as if to reach it toward your left shoulder. Hold the stretch for 15 seconds, switch sides and hold for another 15 seconds.
Considerations
Stretching can't relieve muscle soreness caused by exercises such as lifting weights, according to MayoClinic.com. Rather, home care such as rest, massage, ice and elevation can reduce some discomfort. On the other hand, regularly stretching before an event may prevent some exercise-induced muscle soreness. Focus on stretches specific to your activity. For example, emphasize hamstring stretches if you're a soccer player. Consult your doctor if you have a chronic injury that's causing the muscle ache; in some cases, stretching an injured muscle can cause more harm than good. Some symptoms that warrant a doctor's visit include muscle pain lasting over a week and swelling and redness around an achy muscle.
Tip
Stretch consistently, including at least two or three sessions that target multiple muscles every week, to reap and maintain the most benefits. Always warm up your muscles prior to doing an intensive stretching session. Do some light walking or jogging for at least five minutes prior to reduce your risk of overextending cold muscles.
