Whether you’re recovering from a sports injury or are simply experiencing the annoyances of physical pain from the daily grind of day-to-day living, there are a few simple movements you can try to help relieve your pain. As contrary as it seems, stretching is your saving grace when it comes to dealing with physical pain. Here we offer a few simple movements to get your muscles and joints moving and relieve common pains. As always, if the pain persists or worsens, call an orthopedic specialist to have it looked at. Stretching will not treat physical injuries or solve underlying conditions.
· Hamstring Floor Stretch: Designed to relieve lower back and leg pain, this hamstring stretch move will loosen the leg muscles and provide relief from cramping, spasms, and generalized aches from overuse. To execute, simply lay on your back with both knees bent. With both hands placed behind the knee, lift one leg at a time for 30 seconds. Lift each leg five or six times and then rest.
· Knee To Chest Stretch: This easy stretch is designed to ease pressure on the glutes and help reduce hip pain. To execute, lay on your back with both knees bent. Place your hands around one knee and pull that leg up to your chin (keeping it bent). Return to the starting position and then move to the other leg. Do four or five lifts on each side for maximum relief.
· Spinal Stretch: Your spine controls nearly all your movements. Stretching the muscles, joints, and ligaments that comprise this lifeline will provide all-over relief from aches and pains. An easy spine stretch involves lying on your back with legs outstretched and your arms spread out. Take your left arm and reach over your body to grab your right knee. Pull that leg over the left side of your body (with the knee bent) and hold for 20 seconds before returning to the starting position. Do the same for the other side. Do the motion between five and six times on each side for maximum effect.
These simple movements should keep you pain-free. Again, if pain persists, is acute, or worsens with stretching, call AOSMI to request an appointment with an orthopedic specialist and have your injury diagnosed and treated.
Advanced Orthopedics and Sports Medicine Institute is a medical practice located in Freehold and Monroe. Our medical professionals are experts in orthopedic surgery, joint replacement, sports medicine, integrative wellness, spine care, physical therapy, and more.
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