Sitting for long hours in front of your computer, inactivity, over-activity, sleeping on a poor mattress and numerous other factors contribute to pain and stiffness. According to Peter F. Ullrich, Jr., MD in an article for Spine-Health, nearly everyone can experience benefits from stretching the soft tissues located in your back, legs, buttock, and around the spine. Stretching can reduce pain, increase flexibility and improve your range of motion. Consult your doctor before beginning a stretching program, especially if you have an illness or a medical condition that limits your range of motion.
Neck Stretch
Many people experience pain in their neck due to excessive stress, worry and tension. You can alleviate pain in your neck by performing a simple neck stretch, even if you're sitting at your desk at the office. Sit up straight with your head and neck in line with your spine. Rest the palms of your hands on your thighs and plant your feet firmly into the floor. Look straight ahead. Exhale and stretch your neck to the left by bringing your left ear as close to your left shoulder as possible while keeping your right shoulder down. Hold for several deep breaths, then return to center and repeat on the opposite side.
Knee to Chest
According to Dr. Ulrich, this stretch can help decrease back pain and discomfort. Lie on your back on an exercise mat or a blanket that is thick enough to provide padding and support. Stretch your legs out straight and relax your arms by your sides. Inhale and bend your right knee in to your chest. Pull the knee closer to your chest using your arms. Hold the stretch for several breaths, then release and repeat using your left leg.
Piriformis Stretch
If your piriformis muscle becomes inflamed, it can irritate your sciatic nerve, leading to sciatica, back and leg pain. This stretch can help stretch your piriformis muscle and alleviate some of these symptoms. Lie on your back with bent knees and your feet on the floor. Bend your right knee and cross your right ankle over your upper left thigh. Raise your left thigh off the floor. Hold the back of the left thigh with both hands and gently bring the thigh in to your chest. Hold the stretch for 30 seconds, then release and repeat on your left leg.
Shoulder Stretch
Your rotator cuff can be a troublesome cause of shoulder pain. This stretch can decrease chest and shoulder pain and increase your range of motion. Stand in a door frame with your elbows bent at a 90-degree angle and both forearms resting on either side of the frame, fingers pointing up. Step your right foot forward and lean forward until you feel a stretch across your chest, shoulders and armpit area. Hold for a few seconds, then bring your left foot forward and repeat.
Hamstring Stretch
The forward bend provides a beneficial stretch for your hamstrings. Tight hamstrings cause not only leg pain but can also exacerbate pain in your lower back and pelvis. Stand with your feet together and your head and neck in line with your spine. Bend forward from your hip joint, allowing your arms to hang loosely in front of you or resting on the floor, if you are very flexible. Let your head and neck hang loosely. Try to keep your legs as straight as possible.
