When the body is in pain, the first thing many people think to do is stretch that body part. This may provide temporary comfort, but it is not a long-term solution. In addition to stretching, there are many additional exercises you can do to help relieve pain throughout the body.
Check out some tips for relieving pain in these 5 spots:
Towel curls are a great foot and toe strengthening exercise. This technique helps build the muscles that support the arch in the foot and is a helpful exercise for anyone experiencing plantar fasciitis.
To do towel curls lay a towel down on the floor in front of a chair. Sit in the chair with your feet flat on top of the towel. Using your toes, pinch the towel and pull it toward you. Try to use all the toes to scrunch up the towel. Release the towel and relax the toes. Repeat this exercise, doing 3 sets of 10 reps with each foot.
Neck rolls help the spine and neck become strong and flexible. Lots of tension can be held in the shoulders, and that tension tends to lead to headaches or even migraines.
This exercise can be done sitting down or standing up. Begin with good posture and relaxed shoulders. Slowly tilt your head to the left, and then roll it forward across the chest until your head is tilted to the right. Continue to rotate your head around by doing 3 sets of 10 reps.
Chair squats work all the stabilizer muscles in the legs, especially around the knees. This simple technique will build strong, stable knees.
Stand in front of a chair in the starting position: feet about hip-width apart. With the hands on the hips and the spine in line, bend the knees and slowly lower the body till your glutes touch the chair. Next, slowly come back up, always keeping your weight on your heels. Do 3 sets of 10 reps. To increase the difficulty, use a chair that sits lower.
Hip bridges will help tighten and tone the hips, glutes, and ab muscles. This is a great exercise, especially if you sit in a chair all day for work. This technique will help activate those muscles after being in a relaxed position all day.
To get into starting position, get down on the floor with your back laid down on the ground. Bend the legs at a 45-degree angle, and keep your hands down by your side. Next, lift the hips up while squeezing the glutes and tightening the abs. When lifting and bringing down the hips, make sure to put pressure on the heels. Doing 2 sets of 10 will do the trick!
Shoulder press exercises incorporate many muscle groups – the deltoids, triceps, and abdominal muscles. This is one of the best ways to help build and protect the shoulders. All you will need is a medicine ball or any heavy household object.
This upper-body exercise is best when standing, so the body can recruit the abdominal muscles. Stand with good posture, feet about hip-width apart, and hold the heavy object at chest height. While tightening the core, keep the back straight, and slowly lift the heavy object above the head until your arms are completely extended. Hold the object for a couple of seconds, and then slowly lower the object back down to chest level. Try 3 sets of 12 reps to start out.