Stretches for Back Pain.

1. Solo Knee to Chest: Conducive to stretch the hamstrings, glutes, and lower back doss on your back with one knee bent, and one leg straight. Put your hands behind the leg and grab back towards your chest until a light stretch is felt down the back of the leg. You can put hands over the bent leg on the shin or knee and drag towards your chest. Hold for 30-55 seconds, switch legs, and do the same thing. Repeat 4-5 times for each leg.

2. Piriformis Stretch: To conduct this stretch, lie straight with one knee bent. Cross the ankle of the contrary leg to be stretched over the curve knee. Grab knee across towards the chest and grip for 30-55 seconds. Switch legs and repeat the same activity. Repeat 4-5 times for each leg.

3. Back Flexion Stretch: Lying on the back, pull both knees to the chest while simultaneously bending the head onward until a comfortable stretch is felt across the mid and low back.

4.Trunk rotation stretch: Lying on the mat with knees bent. While sustaining upper back flat on the ground, rotate legs towards the floor until a stretch is felt. Repeat the stretch on the opposing side. Hold each stretch for 5-6 seconds repeat 10-15 times.

Stretches For Shoulder Pain.

1. Flexion stretch: Chin to Chest. Gently tilt the head onward, bringing the chin toward the chest until a stretch is felt in the back of the neck.

2.Corner stretch: Stand overlooking the corner of a room and rest the forearms on each wall with the elbows around shoulder height. Then lean onward until a stretch is felt under the collarbone.

3. Shoulder rolls: Stand with the feet hip-width apart. Allow the arms to hang down at the sides of the body. Inhale and lift the shoulders up toward the ears. Roll the shoulders back, shoving the shoulder blades together. Breathe out and drop the shoulders back. Roll the elbows ahead, sensing the stretch at the back of the shoulders. Repeat this 9-10 times.

4. Arm across the chest: Hold your right hand out in front of your body, holding it near the waist. Then catch the left hand behind the elbow while pulling the right arm to the left and across the chest. Lower the arm until the pain lessens. Keep up on this position for 35 to 45 seconds and then release. Repeat this stretch 4 to 5 times.

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