6 Stretching Exercises One Must Do Every Day To Alleviate Back, Shoulder, Neck Pain

How to reduce muscle pain? At the end of the workday, one may feel severe tension in their bones and muscles, because of the stress caused by a long day of work, sitting constantly, and staying glued to the computer screen. Experiencing some amount of pain in the back, lower back, shoulders and neck is quite common these days and in order to get relief, one may need to do certain stretches. Incorporating these stretches into your daily routine can help reduce muscle tension, improve flexibility, and alleviate all kinds of aches. Scroll down to find out more.Neck stretch In order to do this, you must slowly tilt your head to the right and bring your ear towards your right shoulder. Hold for 30 seconds and then turn to the other side. This stretches the neck muscles and improves flexibility. You may also look up and down.Shoulder rolls After this, you may move on to the shoulder. Roll your shoulders forward and backward in a circular motion. Repeat 10 to 15 times. This can loosen the tense shoulder muscles and improve posture.Chest stretch Move on to the chest after shoulders. Place your hands on a wall or door frame and lean forward, stretching your chest. Hold for 30 seconds and push yourself back. This counteracts the forward leaning that can lead to shoulder and neck pain.Upper back stretch In order to do this, place your hands behind your back and lock your fingers. Lean back, stretching your upper back and shoulders. Hold for 30 seconds.Cat-cow stretch This is great for the muscles of the lower back and it can also improve your posture. Start on your hands and knees. Arch your back, lifting your tailbone and head towards the ceiling. Then, round your back, tucking your chin to your chest. Repeat for 10-15 repetitions. This stretches the spine and improves flexibility.Knee to chest stretch In this exercise, you lie on your back and bring one knee towards your chest. Hold for 30 seconds and then switch legs. This can stretch the lower back and hips, which can help alleviate back pain.Things to keep in mind Do these stretches every day and remember to breathe deeply. Do not force yourself and assume a difficult position as it can lead to injuries. Also, hold each stretch for at least 30 seconds to allow for maximum relaxation of the muscles.