5 ways to stretch out aches and pains

With so many of us working in sedentary office jobs, stretching out our stiff muscles is crucial to the functioning of a healthy body (and healthy mind!) Try to incorporate these five stretches into your daily routine and say goodbye to any aches and pains…

Sore back

This is usually caused by too much sitting – especially if you go from car to desk then car to sofa. Ease it out by lying on your back with your knees to your chest for 30 seconds at a time. But – as with all the exercises here – you must stop if it causes any new pain.

Stiff hips

Again this tends to be due to a sedentary lifestyle. Lie on your back with your knees to your chest. But this time gently rotate your legs, drawing imaginary circles in the air to loosen up your hips.

Tight shoulders

You may get these after a lot of driving. Loosen them up by rolling your shoulders backwards, then interlinking your fingers behind your back and stretching your arms behind you.

Achy knees

This is often a result of osteoarthritis, which is extremely common after the age of 40. Try simple leg raises to strengthen your quadriceps – the large thigh muscles attached to your knee joints. Lie flat on your back, legs straight and tummy pulled in. Brace your thigh muscles and then slowly lift one leg at a time, just a few inches off the ground.

Stiff neck

Stiffness in the neck area is usually caused by prolonged computer work. Try “yes, no, maybe” exercises – nodding in a ‘yes’ motion, shaking your head for no, and then combining the two for a maybe.