Neck RollsIf your next is feeling strained or tight neck rolls might be the perfect solution for you. The movement stretches the muscles of the neck, loosening stiff areas and reducing pain.
- Look down with your chin pressed close to your chest.
- Slowly roll your neck, moving your ear closer to your shoulder.
- Continue rolling your neck so that your head is moved to the back of your next and you’re looking up at the ceiling.
- Finish by rolling your head back to the starting position. Perform ten rolls and alternate directions.
Shoulder PressPutting too much stress on the shoulders can lead to unwanted aches and pains that make it hard to move throughout the day. Shoulder presses can held relieve pain and increase shoulder mobility after just a few reps!
- Holding a dumbbell in both hands sit on a chair with back support and place the dumbbells on top of your thighs.
- Raise the dumbbells to up to your shoulders using your thighs to help bring them up into the proper position. Keep your palms facing forward.
- Exhale and push the dumbbells upward and touch them at the top of your movement.
- Briefly pause at the top and slowly lower the dumbbells back down to the starting position as you inhale.
- Repeat the movement for ten repetitions for between three and five sets.
Wall or Curb Calf StretchFor most runners this is a popular stretch because of the gentle stress this movement puts on the calves. This stretch can be performed nearly anywhere and can lead to instant relieve for painfully tight calves!
- Find a wall or curb and stand a few inches away.
- Using one foot place your toes against the wall, and while keeping your heel on the floor flex your calf.
- Hold this position for about 10 to 15 seconds then switch feet.
Hip ExtensionsThis movement will not only relieve pain in your thighs and hips, but will also help you maintain strong muscles. Hip extensions are a great tool for strengthening and stretching those tight areas.
- Lie on your stomach and place your hands under your chin for support.
- Look down towards the floor, and keep your legs and back straight.
- Slowly lift you right leg three to four inches of the ground, try to hold the lift for five or more seconds and then slowly lower the leg.
- Perform this movement five times using both legs.
Wall Hamstring StretchThis low-impact movement extends flexibility and mobility in your hamstring. Stretching the hamstring with this exercise will increase blood flow and help reduce pain in throughout your legs.
- Lie on the floor near an open doorway keeping your back flat and the leg you don’t wish to stretch out straight. Place the other leg up against the wall and push your thigh up against the wall.
- Slide the foot of the leg against the wall up until the leg is in a straight line.
- Keep your back neutral and hold this stretch for 30 to 40 seconds, then switch legs.
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