Best Stretches and Exercises for Common Areas of Pain and Restriction

Today, I'll cover some effective basic stretches and exercises for alleviating pain or restriction in various body parts. These routines provide a solid starting point for addressing such issues. Remember, consistency is crucial, as your body needs time to adapt and strengthen. However, if any of these activities cause the pain you're trying to eliminate, stop immediately and seek alternative exercises that you can tolerate.

Neck Pain
Stretches:

1. Chin Tucks: Sit or stand with your back straight. Gently tuck your chin towards your chest, creating a double chin. Hold for 5 seconds and repeat 10 times. This stretch helps improve posture and reduce neck strain.
2. Upper Trapezius Stretch: Sit or stand with your back straight. Tilt your head to one side, bringing your ear towards your shoulder. Hold for 20-30 seconds and repeat on the other side. This stretch targets the upper trapezius muscles, relieving tension.
3. Levator Scapulae Stretch: Sit or stand with your back straight. Turn your head to the opposite side and tilt your chin down towards your armpit. Hold for 20-30 seconds and repeat on the other side. This stretch targets the levator scapulae muscle, which often contributes to neck pain.

Exercises:

1. Isometric Neck Exercises: Place your hand on your forehead and gently push your head against it without moving your neck. Hold for 5 seconds and repeat 10 times. Perform the same exercise on the sides and back of your head to strengthen neck muscles.
2. Neck Flexion and Extension: Sit or stand with your back straight. Slowly bend your head forward, bringing your chin towards your chest, and then extend your neck backward, looking up. Repeat 10 times. This exercise increases neck flexibility and reduces stiffness.
3. Scapular Squeezes: Sit or stand with your back straight. Squeeze your shoulder blades together and hold for 5 seconds. Repeat 10 times. This exercise improves posture and reduces neck strain.

Low Back Pain
Stretches:

1. Child's Pose: Kneel on the floor and sit back on your heels. Extend your arms forward and lower your chest towards the ground. Hold for 30 seconds to 1 minute. This stretch gently elongates the lower back muscles.
2. Cat-Cow Stretch: Get on your hands and knees in a tabletop position. Arch your back (cow position) and then round it (cat position). Repeat for 1-2 minutes. This stretch increases flexibility and relieves tension in the lower back.
3. Piriformis Stretch: Lie on your back with your knees bent. Cross one ankle over the opposite knee and gently pull the uncrossed leg towards your chest. Hold for 20-30 seconds and repeat on the other side. This stretch targets the piriformis muscle, reducing lower back pain.

Exercises:

1. Supermans: Lie face down with your arms extended in front of you. Lift your arms, chest, and legs off the ground simultaneously, hold for 2-3 seconds, and lower back down. Repeat 10-15 times. This exercise strengthens the lower back muscles.
2. Bird-Dog Exercise: Start in a tabletop position. Extend one arm forward and the opposite leg backward, keeping your back straight. Hold for 5 seconds and switch sides. Repeat 10 times on each side. This exercise improves core stability and lower back strength.
3. Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Flatten your back against the floor by tightening your abdominal muscles and tilting your pelvis upward. Hold for 5 seconds and repeat 10-15 times. This exercise helps strengthen the lower back and abdominal muscles.

Shoulder Restriction
Stretches:

1. Cross-Body Shoulder Stretch: Reach one arm across your body and use the opposite hand to gently pull it closer to your chest. Hold for 20-30 seconds and repeat on the other side. This stretch targets the shoulder muscles, improving flexibility.
2. Doorway Stretch: Stand in a doorway with your arms at a 90-degree angle on the doorframe. Step forward, feeling a stretch in your chest and shoulders. Hold for 20-30 seconds. This stretch opens up the shoulder joints and improves range of motion.
3. Sleeper Stretch: Lie on your side with the affected arm extended in front of you. Use your opposite hand to gently press the extended arm down towards the floor. Hold for 20-30 seconds and repeat on the other side. This stretch targets the rotator cuff muscles.

Exercises:

1. Wall Push-Ups: Stand facing a wall, arms extended at shoulder height. Perform push-ups against the wall, keeping your body straight. Repeat 10-15 times. This exercise strengthens the shoulder and chest muscles.
2. Internal and External Rotation: Use a resistance band or light weight. For internal rotation, hold the band with the affected arm bent at a 90-degree angle and pull towards your body. For external rotation, hold the band with the affected arm bent at a 90-degree angle and pull away from your body. Repeat 10-15 times on each side. These exercises strengthen the rotator cuff muscles.
3. Shoulder Flexion and Extension: Use a resistance band or light weight. For flexion, raise your arm in front of you to shoulder height and lower it back down. For extension, raise your arm behind you and lower it back down. Repeat 10-15 times on each side. These exercises improve shoulder mobility and strength.

Hip Pain
Stretches:

1. Hip Flexor Stretch: Kneel on one knee with the other foot in front, creating a 90-degree angle. Push your hips forward, feeling a stretch in the front of the hip. Hold for 20-30 seconds and repeat on the other side. This stretch targets the hip flexors, reducing tightness.
2. Figure-Four Stretch: Lie on your back with your knees bent. Cross one ankle over the opposite knee and gently pull the uncrossed leg towards your chest. Hold for 20-30 seconds and repeat on the other side. This stretch targets the glutes and piriformis muscles.
3. IT Band Stretch: Stand with one leg crossed over the other. Lean towards the side of the crossed leg, feeling a stretch along the outer hip and thigh. Hold for 20-30 seconds and repeat on the other side. This stretch targets the iliotibial (IT) band, reducing hip pain.

Exercises:

1. Clamshells: Lie on your side with your knees bent. Keeping your feet together, lift your top knee as high as possible without moving your pelvis. Hold for 2 seconds and lower. Repeat 10-15 times on each side. This exercise strengthens the hip abductors.
2. Hip Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, hold for 5 seconds, and lower them back down. Repeat 10-15 times. This exercise strengthens the glutes and lower back muscles.
3. Standing Hip Abductions: Stand with your feet hip-width apart. Lift one leg out to the side, keeping your body straight. Hold for 2 seconds and lower. Repeat 10-15 times on each side. This exercise strengthens the hip abductors.

Midback Tightness
Stretches:

1. Thoracic Extension Stretch: Sit on the edge of a chair with your hands behind your head. Gently arch your upper back over the back of the chair, opening up your chest. Hold for 20-30 seconds. This stretch improves thoracic spine mobility.
2. Child's Pose with Side Stretch: Kneel on the floor and sit back on your heels. Extend your arms forward and lower your chest towards the ground. Walk your hands to one side, feeling a stretch along the opposite side of your back. Hold for 20-30 seconds and repeat on the other side. This stretch targets the midback muscles.
3. Thread the Needle: Start in a tabletop position. Slide one arm under the opposite arm, lowering your shoulder and head to the floor. Hold for 20-30 seconds and repeat on the other side. This stretch improves thoracic spine mobility and reduces tension.

Exercises:

1. Thoracic Rotations: Sit on the edge of a chair with your feet flat on the floor. Cross your arms over your chest and rotate your upper body to one side, then the other. Repeat 10 times on each side. This exercise improves thoracic spine mobility.
2. Scapular Retractions: Sit or stand with your back straight. Squeeze your shoulder blades together and hold for 5 seconds. Repeat 10 times. This exercise improves posture and reduces midback tightness.
3. Foam Roller Thoracic Extensions: Place a foam roller under your midback while lying on the floor. Support your head with your hands and gently roll back and forth, focusing on tight areas. Perform for 1-2 minutes. This exercise releases tension in the thoracic spine.

Incorporating some or all of these stretches and exercises into your routine can help alleviate pain and improve mobility in these common problem areas. At Dudley Chiropractic and Acupuncture, we're here to help you on your journey to better health and well-being. Feel free to contact us for personalized advice and treatments tailored to your specific needs.

​Warm regards,

Dr. Dudley and Staff
Dudley Chiropractic and Acupuncture
704-663-2010