6 Simple Stretches to Alleviate Chronic Pain
It's easy to think that your discomfort
will never go away when you're dealing with pain on a regular basis.
This partly occurs because your body and brain are stuck in a faulty
pain-signaling loop, where the brain continues to receive pain messages
long after major damage has been healed. Despite this, psychological
factors are not to blame. The pain signal is real and kept alive in a
self-perpetuating biochemical loop - very much like a broken record that
continues to skip. So, how can you break this terrible cycle? A great
place to begin is exercising.
The following list of exercises can be done
even when you feel some discomfort. Nevertheless, if knee pain
sensations do kick in, stop immediately as this is an important part of
your healing. It's always essential that you exercise in a pain-free
way.
1. Side-to side steps
Benefits: Loosens the ankles, legs and hip
muscles while improving your circulation.
Here's How:
1. Come into a standing position and slightly bend your knees.
2. Extend your left leg out to the side as far as possible, stepping
carefully and lightly on your foot, while trying to pull the weight of
your body upward and away from the floor. This pulling-up method will
stop you from landing with a heavy impact on your foot, which is hard on
your joints.
3. Bring your feet together and bend your knees. Keep both heels flat on
the ground, ensuring that your weight is evenly distributed over your
feet. Ensure that your soles are not rolling inward or outward - rolling
will cause joint pain and damage.
Alternate from left to right 16 to 32 times.
2. Full arm circles
Benefits: Stretches and strengthens the
torso.
Here's How:
1. Keep your legs in a wide, comfortable stance, knees slightly bent.
2. Reach one arm up. Imagine that you are drawing a large circle with
your arm and torso, from the ceiling to the floor. Stay relaxed as you
do the movements, especially from your shoulders and elbows. And breathe
deeply throughout the movements. Don't rush, take your time to move
carefully and fully control every movement.
Complete 4 large circles.
3. Shin, calf, ankle and foot mobility sequence
Benefits: Instantly relieves calf, shin and
foot pain. Stretches and strengthens the entire lower leg and foot.
Here's How:
1. Face a chair, holding the back of it with your hands. Stand close
enough so that you elbows are slightly bent.
2. Slowly bend your knees, enabling you to feel your muscles stretching.
Then slowly raise your heels - you should feel your muscles lifting the
entire body weight. Keep your movements slow to reap the strengthening
benefits.
3. With your heels raised as high as possible slowly straighten your
legs - this will actively stretch the shins, helping to relieve the
pain. Then slowly lower your heels until they reach the ground once
again.
Repeat 3 to 6 times.
4. Hip stretching sequence
Benefits: Will loosen and stretch a chain of muscles that connects the
torso to the legs. Tight hip muscles can cause tension down into the
knees and feet, limiting their movement and leading to pain.
Exercise 1:
Here's How:
1. Stand diagonally behind a chair, placing the outside part of your leg
on the seat. Bend both knees while holding the back of your chair for
balance.
2. Lift and lower your hips, swaying your hips from side to side. As you
do so, you'll likely feel a loosening within your hip socket.
Repeat 4 times on each side.
Exercise 2:
Here's How:
1. Adjust your body so that you are facing the seat of the chair. Round
your spine, dropping your shoulders forward, and tuck your tailbone
under.
2. Shift your spine into a reverse position slowly, arching your back
and sticking your rear out while shifting your weight forward. The more
you exaggerate the movements, the better the results in loosening the
joint.
3. Return to the original position, rounding your back and tailbone
tucked under.
Repeat 1 full round of arching and rounding for a total of 4 times.
5. Psoas sequence for the hips
The psoas muscles are attached in the front
of your thighbone and finish in several of the lower vertebra. Poor
walking or lifestyle habits tend to tighten and shrink this area,
creating an unbalance in the hip region, leading to chronic hip pain.
Benefits: Stretches the psoas, relieves hip tension and consequently,
back pain.
Here's How:
1. Stand behind a chair. Place one foot flat on the seat of the chair,
with your knee bent and the other leg straight behind you.
2. Hold the back of the chair for support and raise the heel of your
standing leg. Then bend the knee of your standing leg and tuck your
tailbone under your hips, shifting your weight forward toward the seat
of the chair.
3. Lock your tailbone in the tucked under position, simultaneously
straightening the back leg and pressing the back heel into the floor.
You may feel a stretch elsewhere in your thigh. Then return to the
starting position.
Repeat the psoas stretch slowly, 3 times on each leg.
6. Zombie swings
Benefits: Decompresses the vertebrae as
your spine hangs partially upside-down. It helps pull the vertebrae
apart, relieving back pain and muscle tension. If you feel pain when you
start to move, stop, let the pain dissipate and keep moving.
Here's How:
1. Stand with your feet parallel, in a wide comfortable stance. Keep
your muscles loose and relaxed.
2. Breathe deeply before beginning, this will help you focus on relaxing
your muscles.
3. Tuck your tailbone under your hips and keep your knees slightly bent.
4. Slowly walk your fingertips down the front of your thighs and stop
when you arrive at your knees. Keep your neck relaxed, hanging your neck
lower than your head.
5. Sway side to side for 4 to 8 times. Then slowly roll up one vertebrae
at a time back to your starting position.
Repeat 2 times.