With so many muscles and joints in the body, it’s not surprising that we experience aches and pains all over. These exercises can help bring relief.
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.
My patients usually tolerated these stretches well, but I recommend discussing them with your medical provider to ensure they are right for your situation.
6 Neck-to-Feet Stretches for Ease of Movement
The following stretches and mobility movements can help with aches and pains. Though not an exhaustive list, these pain areas are common among the general population, and the exercises should provide relief for many of you.
1. Neck Pain–6-Point Neck Stretch
Classic neck pains indeed are pains in the neck. Your head is quite mobile and constantly in motion with the help of your neck, which not only supports the weight of your head but also provides the necessary mobility. Pain in the neck will haunt you all day long.
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- 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.
You can also perform oblique movements with neck flexion and extension with your head slightly turned toward the side.
Practice Note: All of the six-point neck exercises can be done sitting or standing. I recommend performing approximately 5 repetitions of each exercise, paying attention to what your body is telling you, and adjusting from there.
Neck Flexion
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.
Step 1: Slowly tuck your chin toward the base of your neck. You can use one hand on the back of your head and the other on your chin to help move your head down. Next, use the hand on the back of your head to gently advance the stretch.
Note: Resist the temptation to move your neck into flexion—keep it upright at all times. Keep your chest tall and upright as you perform the neck stretch because there is a tendency to slump.
Step 2: Once you move as far down as you comfortably can, slowly reverse the movement, rotating your head back into the upright starting position.
Neck Oblique Flexion
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.
Step 1: Turn your head to the left about 45 degrees. Keeping the 45-degree angle, tilt the head to the opposite side, as though you’re pouring water out of your right ear. You can use the same side hand to assist the stretch if you like. Keep your shoulder down as you stretch away from it.
Step 2: Return to the starting position. Turn the head to the right about 45 degrees. Keeping the 45-degree angle, tilt the head to the opposite side, as though you’re pouring water out of your left ear.
Neck Side Extension
This stretch also emphasizes lengthening the sternocleidomastoid (SCM) and scalene muscles, while also placing a great stretch on the trapezius muscles.
Step 1: Start with your head up, looking straight forward. Place the knuckles of your right hand on the small of your back, then slowly move your head straight to the left as far as you comfortably can, as if trying to touch your left ear to your shoulder.
Step 2: Move your head back up and repeat the movement to the other side—and remember to change your arms as well.
Neck Rotation
This exercise works on many neck muscles in general and also provides excellent vertebral movement.
Step 1: Start with your head upright and facing forward. Initiate movement by slowly rotating your head straight to the left as far as you comfortably can, as though you’re looking at something over your shoulder. You can use your right hand to help rotate your head a little further from there, either by holding onto the top of your head and turning it, or gently pushing your right jaw/cheek to help.
Step 2: Return your head to the starting position and repeat on the other side.
Neck Extension
Focusing on the SCM and scalene muscles, this movement can help loosen up the muscles on the front of the neck.
Step 1: Start this exercise while standing, bent at the hips, with your hands on your knees. Your face should be looking downward toward the floor.
Step 2: Initiate movement by slowly lifting your head as high as you can while keeping your hands on your knees. Jut your chin out at the end of the stretch to add a final bit of tension.
Neck Oblique Extension
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.
Step 1: Start in the same position as neck extension. Initiate movement by turning your head approximately 45 degrees to the right and moving it up into extension as if looking over your shoulder.
Step 2: Lower your head back down and repeat the same movement on the other side. The movement, once performed on both sides, will look like you are drawing a large “U” shape with your chin.
2. Hug Stretch for Upper Back Pain
This movement is excellent for focusing on the upper and lower rhomboid muscles, which are almost legendary for launching into spasms that are impossible to reach by yourself. Stretching them now can save you grief later.
Step 1: Hug yourself with one arm completely under the other so that your hands rest on your shoulders. Hold tightly.
Step 2: Keeping the rest of your spine straight, roll your shoulders forward and down as far as they will move, feeling the stretch in your upper back and shoulders. Hold for 5 seconds before returning to an upright position.
3. Seated Thoracic Trunk Rotation for Middle Back Pain
Performed while sitting, this exercise works on spinal mobility in the middle of your back while holding your lower back static. This allows you to work on one without exacerbating the other.
Step 1: Sit on a stable a chair.
Step 2: Give yourself a low hug with your hands holding your upper arms, then slowly rotating your shoulders to the right while remaining upright and avoiding moving your hips. Slowly return to the starting position. Repeat the movement to the left.
4. Seated Figure 4 Stretch for Piriformis and Low Back Pain
The piriformis can cause pain out of all proportion to its size because it can impinge on the sciatic nerve, resulting in pain that can severely limit your ability to walk and function.
Step 1: Sit in a chair with your right leg crossed over your left, with your ankle just over your left knee—like a figure four. Allow your right knee to relax down as far as it will go.
Step 2: Intensify the stretch by keeping your back straight as you bend forward at the hips as far as you comfortably can. Hold the movement for up to a minute or as tolerated.
5. Behind-the-Back Pectoral Stretch for Shoulder Pain
I’m not stretching the truth when I say that this is one of my favorite stretches, one I perform several times a day.
Step 1: While sitting or standing, clasp your hands together behind your back.
Step 2: Push your clasped hands toward the floor while pushing your chest out and up. Once you move as far as possible, hold the stretch for 20 seconds.
Modification: If you can’t quite clasp your hands behind your back, hold onto a towel or stick, with your hands as close together as you can.
6. 4-Way Ankle Stretch for Foot Pain
Many of us suffer from tired, painful feet, and this series of stretches can help limber them up and potentially reduce pain.
Step 1: Sit on a chair and cross your right foot over your left leg.
Step 2: Place your right hand on top of your right foot and your left hand on your heel, and slowly pull your toes and foot back as far as you can.
Step 3: Slowly push and curl the foot as far forward as it will comfortably go.
Step 4: Using both hands, rotate the entire foot up toward the ceiling, inverting the foot.
Step 5: Finally, turn your entire foot downward into eversion.
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.
