Muscle stretches to improve blood circulation and reduce pain

Muscle stretches to improve blood circulation and reduce pain

The benefits of stretching:

Stretching is a treatment method that helps elongate tense or shortened tissues, making muscles more relaxed and flexible. This leads to improved blood circulation, reduced waste buildup in tissues, and better muscle elasticity, reducing pain and allowing for normal movement. Stretching can be used to prepare muscles before and after exercise to prevent injury.

Principles of self-stretching:

1. Movement should be slow and steady.
2. Force used to stretch should be light and gradual, held when feeling tension to avoid jerking, as this can cause muscle stiffness and injury.
3. Each stretch should be held for 5-10 seconds.
4. Release from the stretch should be gradual, reducing the force used.

Muscle stretching for various body parts:

1. Neck-shoulder muscles stretching:

• Neck muscles stretching: Sit on a chair and place one hand behind your head, gently press your head down towards your chest and hold the tension for 10 seconds. Then slowly raise your head up.

• Shoulder muscles stretching: Sit on a chair and hold onto the armrest with one hand. Place your other hand on the side of your head and gently pull your head towards your opposite shoulder, hold the tension for 10 seconds, then repeat on the other side.

2. Arm and shoulder blade muscles stretching:

• Shoulder blade muscles stretching: Raise one arm to the opposite shoulder and use the other hand to push the elbow backwards, hold the tension for 10 seconds.

• Arm muscles stretching: Raise one arm and kick the opposite shoulder with the other hand. Apply pressure on the elbow and push it towards the opposite side, hold the tension for 10 seconds.

• Arm and hand muscles stretching:

• Wrist muscles stretching: Turn your arm backwards and use the other hand to pull your wrist outwards, hold the tension for 10 seconds.

• Forearm muscles stretching: Clasp your hands behind your back and straighten your arms, hold the tension for 10 seconds.

• Upper arm muscles stretching: Raise both arms above your head and hold the tension for 10 seconds. Then, bend and straighten your wrist to stretch the muscles, hold the tension for 10 seconds.

3. Exercises for Back and Hips Muscles:

• Lie on your back with knees bent and pull them towards your chest on both sides, holding for 10 seconds.

• Lie on your back with one knee bent and foot on the ground, cross the other leg over and place your hand on the bed frame while lifting your hip off the ground, alternating sides.

• Lie on your back with knees bent and arms tucked under your thighs, pulling them towards your chest and feeling the tension in your hips and back, holding for 10 seconds.

• Sit and meditate with your hands on the floor and arms straight, sliding your hands forward until your head touches the floor. If you cannot sit in meditation, sit with your legs straight.

• Raise one arm over your head and tilt your torso to the side, holding for a few seconds.

4. Exercises for Leg and Foot Muscles:

• Stretch your calf and thigh muscles by lying on your back with one knee bent and a long cloth wrapped around your foot. Pull the cloth towards you to stretch your foot, feeling the tension in your calf and thigh muscles.

• Stand facing a wall and take a step forward, keeping your back leg straight and foot flat on the ground, holding for a few seconds. Repeat with the other leg.

• Sit with the soles of your feet touching and grab your toes with your hands, bending forward until your head touches the floor and feeling the tension in your inner thigh muscles.

• Sit with one knee bent and foot flat on the ground, and lean forward until you feel the tension in your front thigh muscles, holding for a few seconds. Repeat with the other leg. Hold each stretch for 10 seconds and repeat each exercise 10-15 times.