23 hours Ago By Kevin Shelley
The human body typically has around 206 bones—give or take, for extra or fused bones—360 joints, and approximately 600 muscles. Given those numbers, there’s always the potential for aches and pains somewhere in the body. Worse than the aches and pains is that we often compensate for them in ways that limit our functional independence and overall quality of life.
We often adopt different ways of moving that decrease the local pain but place us into maladaptive movement patterns that can eventually cause even more problems in different areas—which can lead to a saga of ills. Amid all this bad news are rays of hope: We can often eliminate or limit pain and discomfort by adhering to a routine stretching and exercise program. 1.
Neck Pain–6-Point Neck Stretch Flexion: Moving your chin to your chest involves neck flexion. Extension: Raising your nose as far toward the ceiling as you can involves neck extension. Rotation: Turning your upright head as far to the left or right as you can involves neck rotation.
Lateral flexion/extension: Bringing your ear toward your shoulder with an upright head involves lateral flexion on the side of the ear and lateral extension on the other side. This exercise is great for countering the pain and stiffness associated with slumping over a computer all day. It stretches out shortened muscles on the back of your neck.
Neck oblique flexion dials in on the levator scapulae muscles, which elevate the scapulae, and on the semispinalis muscles. Problematic levator scapulae muscles can cause a cloying, persistent pain in your upper back and at the top of your shoulder blades. This stretch also emphasizes lengthening the sternocleidomastoid (SCM) and scalene muscles, while also placing a great stretch on the trapezius muscles.
This exercise works on many neck muscles in general and also provides excellent vertebral movement. Focusing on the SCM and scalene muscles, this movement can help loosen up the muscles on the front of the neck. This exercise also focuses on the scalene and SCM muscles, but the lateral movements focus the stretch on one side at a time, with a greater degree of tension.
2. Hug Stretch for Upper Back Pain 3. Seated Thoracic Trunk Rotation for Middle Back Pain 4.
Seated Figure 4 Stretch for Piriformis and Low Back Pain 5. Behind-the-Back Pectoral Stretch for Shoulder Pain 6. 4-Way Ankle Stretch for Foot Pain These exercises can help with everyday aches and pains, and I hope you find them beneficial.
There are many, many different kinds of aches and pains, however, and if you have any that persist, consult with your medical provider to see if you can get them resolved..
