Today, wrist pain, lower back pain and muscle pain, such as tension in the shoulders and neck, are common health conditions due to the fast-paced and sedentary lifestyle.

Even though most people use pain relievers and creams to soothe muscle pain, there are a few effective stretches that help eliminate muscle pain in a record time.

Namely, stretching gives energy to the body and improves blood circulation, thus relieving muscle pain and preventing muscle soreness and stiffness. After a hard working day, stretching will help you to calm down and treat muscle stiffness.

While stretching, you should remain in the same position for some time and to pay attention to chronically tight parts of the body. Moreover, to promote muscle growth, you can use extra support, such as a stretch band or magnesium oil. In addition, you should never do stretching rapidly, as it can cause serious muscle damage.

This set of stretches, designed by Professor Marilyn Moffat, should be done in a right body posture, sitting with the chin down and the neck aligned with your spine. Each of the stretches should be done from 30 – 60 seconds.

1. Neck rotation

You should gently turn your head right and hold for 30 – 60 seconds. Then, do the same on the left side.

2. Neck tilt

Tilt your head to the left and place your left arm over the head, thus closing the right ear. Hold for 30 – 60 seconds. Repeat on the right side.

3. Back scratch

Put both your hands together behind your back by placing the top pal towards the body and the bottom pal facing it out. Hold for 30 seconds and repeat with changed sides.

4. Hyperextension

Gently stretch your spine out.

5. Fold over

Bend over a chair holding the neck in a proper position.

6. Heel chord

Place the feet on the ground and the toe on the wall. Bend your knee towards the wall. Hold for 30 – 60 seconds and repeat with the other side.

7. Trunk rotation

Cross your arms over your chest, and while looking over your shoulder, rotate the trunk. Hold for 30 – 60 seconds and repeat on the other side.

8. Leg extension

Place one foot on the floor and raise the other leg, forming a 90º angle. Place a towel or a stretch band around it and hold for 30 – 60 seconds. Then, repeat with the other leg.

9. Hip flexor

Lie on the floor and keep your leg straight. Bring the opposite knee to the chest. Hold for 30 – 60 seconds and repeat with the other knee.

10. Quad stretch

While standing, hold the top of your foot with your arm and bend the knee straight down at the ground. Hold for 30 – 60 seconds and repeat with the other leg.

11. Piriformis

Place the back and the neck down and put the left ankle over the right tight just above the knee. Hold for 30 – 60 seconds and repeat with the other leg.

12. Trunk lateral flexion

While bending the body aside, place the opposite hand over your head. Hold for 30 – 60 seconds and repeat on the other side.

These stretches will help you to get rid of muscle pain and promote muscle looseness.