Whether you work from home or work in an office, you understand that sitting down all day can cause pain, especially in the upper back, shoulders, and neck. Not to mention, a sedentary work schedule can cause serious tension in the hip flexors, which leads to lower back pain. At least once during your workday, you feel stiff or achy. Fortunately, there are several desk stretches that can help counteract the harmful effects of sitting all day.

The body does not do well if you remain in a stationary position for an extended period of time. Sitting for too long means that certain areas of the body receive less blood flow. Muscles and joints lose extensibility, which often leads to fatigue, soreness, cramping, and general discomfort. That said, you may not be able to abandon your desk job and avoid sitting altogether. You can, however, alternate between sitting and standing, especially if you have a standing desk. 

How often you stretch while working depends on your body, how you are feeling, and whether or not you are active. If you have the ability to get up and move or walk on your lunch break, you’ll feel a lot better because of the increased circulation. Hopefully the following stretches help relieve any tension you get from sitting at your desk. 

Standing Calf Stretch

Stand upright behind the back of your chair with your feet hip-distance apart and place your hands on the back of the chair for support. Step your right leg behind you and bend your left leg slightly. Make sure that your right heel is touching the ground and your back leg is straight. Lean forward so that you feel the stretch along your right calf. Hold for 15-20 seconds and then repeat on the other leg. 

Chair Hamstring Stretch

Remain standing behind your chair just like you did in the previous calf stretch. Place your hands on the chair and walk your feet back, hinging at the hips to lean forward until your torso is parallel to the ground. Lengthen your back and keep your legs straight, so that you feel a stretch along your hamstrings and upper back. Remain in this stretch for 30 seconds. 

Office Chair Hip Flexor Stretch

This stretch is a bit more advanced, but the relief in your hips is absolutely wonderful. Stand in a split stance, your right foot in front of your left, in front of your chair facing away from it. Place the top of your left foot on the chair and bend your knees to lower down into a lunge. If possible, bring your left knee to the floor and keep your hips squared. Straighten your back and tuck your tailbone, feeling the stretch along the front of your left hip. Remain here for 20-30 seconds before switching legs. 

Seated Back Stretch

Remain in your chair and scoot your butt all the way back in your chair. Widen your feet and point your knees outward slightly. Fold forward and allow your lower back to round and relax. You can touch your hands to the floor, or grab hold of your elbows and hang. Remain here for 30 seconds and then slowly roll back up to the starting position. 

Seated Shoulder Stretch

Sit up straight on the edge of your chair and bring your left arm across your chest. Hook your right hand or forearm just above your left elbow and hug your left arm into your chest without rounding your upper back. Hold the stretch for about 20 seconds and then switch arms to repeat.

Seated Upper Trap Stretch

Sit up straight on the edge of your chair and reach your left hand over your head to place it on the right side of your head. Keep your right arm by your side holding the chair for support and gently pull your head to the left. Think about lengthening your neck, as opposed to just pulling your head to the side and down to your shoulder. Hold for 20 seconds, rest, and repeat one more time before doing the same on the other side.

SHARE:

The post The Best Desk Stretches For Mid-Day Pain Relief appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

The afternoon slump is all too common in today’s day and age. You head to the coffee station in your office or convenience store for an energy drink. Perhaps you have a stash of caffeinated teas in your desk for this exact moment. Did you know that you can pull yourself out of a slump without caffeine, though? Although it may sound relaxing, engaging in a dynamic stretch routine helps bring you back to life and away from sleepiness. 

Gentle movements and dynamic stretching can slowly warm up the body by increasing circulation to your muscles, ligaments, and tendons. That process increases oxygen levels, according to exercise physiologists, and receiving more oxygen and nutrients from better blood flow can naturally lift you up. Not to mention, dynamic stretching is a great way to improve flexibility, correct posture, and delay onset muscle soreness. The following dynamic stretch routine only takes up five minutes of your time and is better than flooding your body with caffeine. Experiment to see if it works for you. 

Standing Rotation

Begin by standing tall with your arms resting by your sides. Widen your stance until your feet are about three feet apart. Lift your right heel up as you rotate towards your left side and reach your right arm up and across your body, making a straight line from your right foot to fingertips. Return to the starting position, take a breath, and then repeat on the other side. Continue alternating sides for a total of 10 reps per side. Just make sure that you are doing controlled, slow movements to feel the stretch.

Standing Cat Cow

Stand up straight in front of a chair, table, countertop, or another supportive item or surface. Place your hands on the supportive surface and walk your feet backward until your upper body and arms are parallel to the floor. On an exhale, round your back to enter the cat position and really open up your mid back. On an inhale, slowly arch the spine, soften your knees, and press your hands lightly into the surface to lengthen through the crown of your head. This is the cow portion of the stretch. Continue to alternate back and forth slowly for a total of eight reps. 

Lunge And Twist

Stand up straight with your feet hip-distance apart and arms by your sides. Step your right leg back to enter a reverse lunge, bending your left leg to stack your knee directly over your ankle. Aim to have your left thigh parallel to the ground, all the while engaging your core and right leg to ground yourself through the ball of your right foot. Raise your arms in front of you and slowly twist toward your left side. As you exhale, twist back to center and engage your core to remain with your arms out in front of you for a second. Repeat until you complete 10 reps and then switch sides. 

Standing Rotation And Squat

Begin in a wide stance and lower yourself into a deep squat, aligning your knees with your heels and kneecaps between your second and third toes. Keep your back straight and engage your core as you bring your hands together down in front of you. Rotate to the left side to reach your right arm up and away from you. Return to the center deep squat and sit there for a breath before standing tall and rotating to the right side. Repeat on the other side and continue to alternate sides until you complete 10 reps per side. 

Side Lunge Pulse

Begin by standing straight up with your feet shoulder-width apart and parallel to each other. Step your right foot to the right to enter a side lunge, sinking your butt back while keeping your back straight. Make sure to keep your hips back and don’t let your right knee extend over your right toes. Do 10 small, slow pulses in this position, breathing through each one. Return to the starting position and repeat on the left side. Complete one more round per side.

SHARE:

The post A Dynamic Stretch Routine To Boost Energy Levels appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Doesn’t getting a massage once a week sound like the best plan ever? What a beautiful luxury to be able to afford! You don’t need the financial ability to get weekly massages when you can loosen up all your tight muscles with a series of beneficial stretches. Many physical therapists agree that regular stretching can make you feel as good as you do after a relaxing massage. 

When people stretch, they typically target the hamstrings, quadriceps, and areas of the back. Seldom do people actually perform stretches correctly, though. Without proper form, you will not target the right muscle groups. Moving your body in subtle ways can do more than you realize. The following stretches help you stretch the various nooks and crannies in the body that need the most attention. Stretch regularly with the right form and you won’t feel sore all the time. 

Side Neck Stretch

Stand up straight with your arms by your sides and feet hip-distance apart. Let your right ear fall to your right shoulder and take a deep breath. Bend your right arm and take your right index finger to push your chin back until you have a double chin. Lean into the stretch until it feels good, allowing the stretch to deepen for 30-60 seconds. Switch sides and repeat. 

Back Of The Neck Stretch

Remain in the same standing position as the previous stretch, or you can sit down if that is more comfortable. Let your head fall forward, bringing your chin to your chest. Interlace your fingers behind your neck and pull down gently while simultaneously lifting your head. Do these for 20 seconds and then let go. Your neck should feel longer after this stretch.

Back Of Shoulder Stretch

Stand up straight with your feet hip-distance apart and interlace your fingers at your lower back, facing your palms back. Pull your elbows toward the front of your body and round your spine. You can lean forward slightly until you feel a good stretch along the backs of your shoulders. Don’t force too much and remain in a comfortable stretch for 30 seconds before releasing.

Chest Stretch

Stand up straight with your feet hip-distance apart and lift your arms up and out to the sides. You should be in the form of a “T.” Face your palms facing forward and reach your arms behind you. Don’t reach so far that you strain anything; rather, reach until you feel your chest open and then remain in this position for 30-60 seconds, breathing deeply throughout. 

Wide-Legged Spinal Rotation

Start standing straight up and step your right foot out to create a wide stance. Hinge at the hips to bend forward and then place your hands on the ground. Place your right hand behind your head and, leading with your elbow, rotate your chest out to the right and toward the ceiling. Ideally, open up so that your elbow is pointing straight up. Rotate back to the starting position, aiming to touch your left arm with your right elbow. Complete 10 reps and then switch sides. 

Reclining Figure Four

Lie flat on your back and bend your knees to plant your feet flat on the ground. Place the outside of your right ankle just above your left knee, pressing your right knee out to the side. Grab behind your left hamstring and draw it closer to your chest. You should feel a stretch along your right glute and outside of your hip. Hold for 30-60 seconds, allowing the stretch to deepen naturally, and then repeat on the other side. 

Squat To Hamstring Stretch

Stand up straight with your feet shoulder-width apart. Keep your feet flat on the floor and squat down until your butt almost touches the ground. Make sure to keep your back straight in this position. Grab your feet and pause for three seconds before slowly straightening your legs as much as possible, feeling a stretch in your hamstrings. Aim to keep your back straight during this process. Hold for 10 seconds and then return back to the squat. Complete three reps.

SHARE:

The post Do These Stretches Every Day To Feel Renewed appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

No matter what day it is, you should not let morning pain derail your entire day. At the same time, many people wake up with back pain, which hinders their movement. Getting out of bed without pain can seem like a challenge, with a wrong movement sending shooting pain down your leg. You may even hold your breath, peeling out of your bed one stiff joint at a time. 

Back pain can occur at any time throughout the day, but the back may be at its most vulnerable right when you wake up. The reason for this is because pressure on the lower back can build during your sleep, especially if you sleep poorly or in the wrong position. A mattress that doesn’t support your back can also contribute to your discomfort. Additionally, your sleeping position can cause you to wake up in pain. Sitting all day, sitting in an unsupportive office chair, hunching over your phone, or standing with poor posture can all cause lower back pain. 

All of that said, the most common cause of morning lower back pain is typically sleeping in an odd position. Arthritis or inflammation can also contribute to morning back pain. Whatever the cause is, the important thing is that you shy away from getting out of bed. Gentle stretches can help ease pain and make it easier to not only get out of bed, but also get through the day. 

Knees To Chest

Lie on your back and bend both of your knees, planting your feet flat on the floor or your mattress. Draw your knees toward your chest, reaching to grab just below your knees. Interlace your fingers and gently pull your knees closer to your chest, but try to keep your lower back on the floor or bed. Hold for 30 seconds, or as long as you can comfortably tolerate, and breathe deeply throughout. If this is too difficult to do, try drawing one leg into your chest at a time, keeping the other leg extended out straight.

Supine Hamstring Stretch

Lie on your back and bend both of your knees, planting your feet flat on the floor or your mattress. Press your left foot into the floor/mattress as you extend your right foot toward the ceiling. The sole of your foot should be parallel to the ceiling. Clasp your hands behind your right thigh or calf and gently pull your leg closer to your chest. A slight bend in your right leg is fine, but try your best to keep it straight. You should feel a stretch along your right hamstring. If grasping behind your leg is too difficult, place a towel around the ball of your right foot and grab each end of the towel to pull your leg to feel a stretch. Hold this position for 30 to 60 seconds and then repeat on the other leg. 

Happy Baby

Lie on your back and bend both of your knees, planting your feet on the floor or mattress. Draw your knees into your chest at a 90-degree angle. As you flex your feet toward the ceiling, reach your hands through your legs to grab the outside of each foot. Spread your knees apart, drawing them closer to your armpits, and rock from side to side for about one minute. If you do this on the floor, the rocking motion will help gently massage your lower back. 

Figure Four Stretch

Lie on your back and bend both of your knees, planting your feet on the floor or mattress. Cross your right ankle over your left thigh, just above the knee, and use your hand to gently press your right knee away from your chest. Reach your hands behind your left leg and pull it closer to your chest. You should feel a stretch along your right gluteus and hamstring. Hold for 30 seconds before returning to the starting position to repeat on the other leg. 

Supine Butterfly

Lie on your back and bend both of your knees, planting your feet on the floor or mattress. Bring your feet together and then let your knees open out to the sides, creating the butterfly position. If gravity creates the stretch, then you can just let your legs be, but you can gently press on your inner thighs to deepen the stretch. Bring the soles of your feet together and remain in this position for 30 seconds.

SHARE:

The post Waking Up With Back Pain? These Stretches Can Help appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

If you’ve learned anything about getting older, it is that back pain is inevitable. There’s nothing quite like the feeling of bending over to tie your shoe and feeling a strain in your lower back. If you sit at a desk all day, you are familiar with tightness in the shoulders and back. It’s as if everyday activities do their very best to wear out your back, or so it seems anyway. 

There Are Different Types Of Back Pain

Back pain can either be acute (short-term) or chronic (long-term). You may experience a dull ache or constant pain, both of which can be unpleasant. Acute back pain tends to last for a few days to a few weeks. Accidents, falls, or lifting something that is too heavy can all cause acute back pain, which tends to get better without treatment. Chronic back pain tends to last three months or longer and it is much less common than acute back pain. Most chronic back pain can be remedied without surgery, though. 

The reality is that you can decrease your risk of back injury by increasing flexibility with regular stretching exercises. Your muscles need to move, so the combination of moderate exercise and stretching can help increase mobility and flexibility of the spine and surrounding muscles. Below, we will detail three stretches to help prevent back pain, but there are a few things to keep in mind:

• Stretch slowly and avoid jerky or bouncy movements.
• Stretching cold muscles can increase the risk of injury. For this reason, warm up with five to 10 minutes of light activity, for example, walking or pedaling a stationary bike. 
• Relax into each stretch and hold each position for at least 30 seconds.
• Only go to the point where you feel mild tension.

Back Flexion And Extension

Begin on all fours in a tabletop position, stacking your shoulders directly over your wrists and hips over your knees. Rock forward slightly and put your weight onto your arms. Round your shoulders and allow your butt to drop a little. Hold this position for five seconds and then rock backwards to sit your butt as close to your heels as possible, maintaining extended arms throughout. After holding that position for five seconds, return to the starting position. Repeat this process a total of five times. 

Knee To Chest Stretch

Lie flat on your back with your legs extended and arms by your sides. Bend your right leg and draw your knee up toward your chest. Reach both hands around your knee or shin and pull your leg as close to your chest as you comfortably can. Do your bet to tighten your lower abdominal muscles and press your lower back into the floor during the stretch. Remain in this position for about five seconds and then return to the starting position. Do the same with your left leg and then repeat with both legs at once. That is one sequence, and you should complete the sequence five times. 

Standing Back Arch

Stand up straight with your feet shoulder-width apart. Place both of your hands on your lower back, facing your fingers down. Each hand should be on either side of your spine just above your gluteus muscles. Take a few slow, deep breaths in this position to promote relaxation. Bend your upper body backward and keep your knees straight. The reason your hands are on your lower back is to support your back as you lean backward. Hold this position for five seconds before returning slowly to the starting position. Repeat a total of five times.

SHARE:

The post 3 Easy Stretches To Help Prevent Back Pain appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Sore after a long run or lower-body workout? Did you stand for too long and feel the tightness working its way up the back of your leg? Do you finally want to be able to bend over and touch your toes without experiencing agony? These hamstring stretches will help loosen your up in all the right ways!

Tight hamstrings are a very common problem caused by tight glutes or hip flexors. Overuse from intense activities, or even sitting for too long, can cause stiffness or aching in the back of the thigh. When you regularly stretch your hamstrings, the muscle groups located at the back of the thigh, you may help prevent injury and improve flexibility. Additionally, stretching your hamstrings may also improve overall mobility and relieve lower back pain. 

According to experts, a general hamstring flexibility program can help improve the way your hamstrings move. If the following stretches seem beneficial for you, go ahead and try them out, but be sure to listen to your body and don’t over-stretch. Should you want to discuss these stretches with a physical therapist or healthcare professional, you can do that as well to ensure they are safe and effective for you.

Simple Hamstring Stretch

This is the best place to start, but proceed with caution if you have low back pain or sciatica as it may place strain on the back. That is why you have to try your best to hinge at the hips and keep your back flat during the stretch. To do the stretch, sit on the floor with both legs extended out straight. Reach your arms forward toward your feet, hinging at the hips and keeping your back straight. Aim to keep your knees straight as well. Once you feel a stretch in your hamstrings, hold this position for 15 to 30 seconds. Return to the starting position and repeat two more times. 

Hurdler Hamstring Stretch

This is very similar to the previous stretch, only this isolates the stretch to one leg at a time. Sit on the floor with your right leg extended straight out. Bend your left leg and bring the sole of your left foot to your right inner thigh. This mimics the position of a hurdler leaping over a hurdle. Reach your arms forward toward your right foot, hinging at the waist and keeping your back straight. When you feel a stretch, hold that position for 10 to 20 seconds before returning to the starting position. Repeat on the other leg. 

Lying Hamstring Stretch

If you overexert your leg muscles, this is an excellent stretch to do during your cool down session. You’ll need a resistance band for this stretch, but you can also use a towel if you don’t have a band. Lie flat on your back and loop a towel or resistance band around the ball of your right foot. Grab the towel or band firmly with your hands. Extend your left leg out in front of you and slowly stretch your right leg up, extending the sole of your right foot toward the ceiling. Aim to keep both knees straight. Relax your right ankle and pull the towel or band to stretch your calf and hamstring. Hold this stretch for one minute and then switch sides. 

Downward Dog Bend & Stretch

A lot of yoga poses help to improve hamstring mobility, and that is especially true for this variation of downward dog. Begin on all fours in a tabletop position, stacking your shoulders directly over your wrists and hips over your knees. Lift your hips up and back and straighten your legs to enter downward dog. Get comfortable in this position and do your best to widen your shoulders and keep your back straight. Bend both knees a little and reach your tailbone toward the ceiling. Hold this position for three breaths before straightening your legs to enter downward dog again, where you’ll hold for three breaths. That is one repetition and you should aim to do five to 10 reps. 

Standing Forward Fold

This forward fold is an easy hamstring stretch that uses gravity to achieve a deeper stretch. Just like in the simple hamstring stretch, proceed with caution in this pose if you have a sore low back. Alternatively, choose another stretch from this list that is better for your back. Stand up straight with your feet hip-distance apart. On an inhale, extend your arms overhead and hold for a moment. As you exhale, hinge at the hips to fold forward. Aim to touch your hands to the ground, but only go as far as you can without bending your knees. If you cannot reach your toes, place your hands on your shins and rest in that position. If you want to deepen your stretch, bend your arms and grab your elbows, allowing gravity to do the work. You can also engage your quadriceps to deepen the stretch. Hold for 15 to 30 seconds and then return to the starting position.

SHARE:

The post The Best Stretches For Tight Hamstrings appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Nothing disturbs your sound slumber like tossing and turning in your bed because of a stiff back. You try to find a comfortable sleeping position, but muscles tighten every which way you turn. As you probably know, quality sleep can help you function at your best. Sleep experts explain that it is vital to your overall health. Stop losing and turning and relieve the aches and pains in your back with the following stretches. Do these moves before bed every night and let us know if your sleep improves. 

Seated Fetal Stretch

This stretch will help lengthen the muscles in the lower back, which get tense after a long day of sitting or standing. Sit up straight on the edge of your bed, or on a chair, with your feet flat on the ground about shoulder-width apart. Without moving your feet or buttocks, bend forward slowly, reaching your hands down to the floor between your feet. Remain in this position for 20-30 seconds, breathing deeply throughout. Return to the starting position and rest for at least 30 seconds before entering the next pose. 

Seated Cross-Body Stretch

This stretch builds off the previous one, creating a gentle twist to stretch both the glutes and the low back. Sit up straight on the edge of your bed, or on a chair, and place your right ankle over your left knee. Press your left hand into your right knee, twisting to your right to open your chest. You can use your right hand to balance, placing it on the bed behind you. Hold this position for 20-30 seconds and then repeat on the other side. 

Seated Neck Stretch

A classic neck stretch that can provide relief from tech neck. Don’t pull too hard, or else you may strain a muscle. Sit up straight on the edge of your bed, or a chair, and clasp both hands behind your head. Gently pull your head down, aiming to touch your chin to your chest. Breathe deeply and hold the position for 20-30 seconds. Return your head to neutral position and then reach your right hand over your head. Place your right hand on the left side of your head and gently pull your right ear toward your right shoulder. Hold for 20-30 seconds before repeating on the other side. 

Child’s Pose

If you need a little extra cushion to support your knee joints, place a pillow or folded blanket under them. This stretch helps to loosen muscles across the entire back, including the muscles that connect your ribs to your pelvis. Kneel on the floor, keeping your knees wider than shoulder-width apart. The insides of your big toes should be touching under your buttocks. Push your hips back toward your heels and reach forward, dropping your chest and forehead to the floor. Plant your palms on the ground with your arms stretched out as far as you can overhead. Hold this position for 20 seconds and then walk both hands to the left side, holding for 20 seconds. Walk your hands to the right side and hold for another 20 seconds. 

Single-Leg Over Stretch

Focusing on your glutes and back muscles, this stretch aims to loosen up your hips. Don’t twist too much to force a crack that isn’t there. Lie flat on your back on your bed or the floor with your legs fully extended. Bend your leg, drawing your knee toward your hip. Twist to the right side of your body, but make sure to keep your left shoulder on the floor. You can use your right hand to grab the outside of your left thigh and draw it closer to the floor. Hold this position for 20-30 seconds before repeating on the other side.

SHARE:

The post Sleeping With Back Pain? Do These Stretches Before Bed appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Sometimes, you know exactly why your back hurts. Maybe you lifted something awkwardly and experienced a sharp pain, or perhaps it’s all that time you spend sitting at your desk. It’s also possible that your doctor and others have been warning you for years that your posture would result in severe back pain. Other times, however, back pain arrives mysteriously and all you want is for it to disappear. 

The lumbar spine, located in the lower back, plays an integral role in supporting the weight of your upper body. It is responsible for bending, twisting, and coordinating muscles in the hips, pelvis, legs, and feet. Because of the heavy use, the muscles, bones, disks, nerves, and ligaments in the lumbar spine are very prone to wear and tear or injury over time. That constant wear and tear is why lower back pain is so prevalent. Fortunately, there are various movements and stretches that can provide relief from lower back pain. In addition to the following stretches, make sure to include other movements in your day to reduce or prevent pain. 

Child’s Pose

This classic rest position in yoga gently stretches your lower back muscles, which are likely tight if you experience pain. To begin, get on your hands and knees in a tabletop position, placing your hands directly beneath your shoulders and your knees directly beneath your hips. Widen your knees toward the outsides of your mat and sit back onto your heels, keeping your palms flat on the floor. Drop your forehead and chest to the floor, attempting to reach all the way through your fingertips. Remain in this position for 20-40 seconds, or even longer if it feels nice. 

Knee To Chest Stretch

This stretch aims to lengthen and stretch muscles in the low back that may be contracted. If the above Child’s Pose is too much on the hands and hips, this is a great alternative. Lie flat on your back with your knees bent and feet flat on the floor. Slowly bring your knees toward your chest, grabbing the outsides of your shins to pull your knees closer. Hold this position for 20-30 seconds and try to keep your spine on the floor, especially your lumbar spine. You can also rock side to side slowly to massage the low back. 

Supine Figure Four Stretch

Working to stretch your outer glutes, in addition to your piriformis, this classic yoga pose helps to relieve tension in the low back. Lie flat on your back and bend your knees so that your feet are flat on the floor. Lift your right leg, flex your foot, and place your right ankle on your left thigh. If this is enough, you can remain in this position. For a deeper stretch, grab behind your left thigh to draw it towards you until you feel a stretch. Hold for 20-30 seconds before switching to the other side. 

Supine Twist

In addition to stretching the lower back, this stretch helps to lengthen the glutes, which tighten up if you have back pain. Begin by lying flat on your back with your knees bent and feet flat on the floor. Keep your arms extended out to the sides. Extend your right leg so that it is flat on the ground and then gently roll toward your right side, but keep your shoulders on the ground as you do so. Direct your gaze to your left and hold the position for 20-30 seconds before repeating on the other side. 

Reclining Hand-To-Big Toe Stretch

Hamstrings and adductors can tighten as a result of lower back pain. This pose aims to stretch the calves and hamstrings to help improve mobility and relieve tension. Lie flat on your back with both of your legs extended. Lift your right leg up towards your face, making sure to keep your lower back on the ground. Interlace your hands behind your right thigh or calf, depending on how tight your hamstrings are. Keep your head and shoulders on the ground to keep form. If you are flexible enough, reach to grab the inside of your right foot for maximum stretch. Hold for 20-30 seconds and then switch sides. 

Cat/Cow Pose

This is a dynamic movement that allows the lower back muscles to move in different directions. It also works to improve balance and enhance core strength. Begin in a tabletop position with your hands directly beneath your shoulders and your knees directly beneath your hips. Keep your spine parallel to the ground and then round your back on an inhale to come into the “cat” position. Hold for a few seconds and then arch your back as you exhale to come into the “cow” position. Continue alternating between these movements for 30 seconds. 

Bridge Pose

Softening your sacrum area can help release some tension in the low back. This stretch helps to lengthen through the sit bones to encourage gluteus maximus activation. Lie flat on your back with your knees bent and feet flat on the floor. Make sure that your feet are hip-distance apart and that your heels are close to your glutes. Keep your arms flat on the ground, almost touching your fingertips to your heels. Engage your glutes and press through your feet to lift your hips up to come into a bridge. Roll your shoulders back to drop them away from your ears. Lengthen your sit bones and relax your sacrum as you hold this pose for 20-30 seconds.

SHARE:

The post The Best Stretches To Relieve Lower Back Pain appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Whether you sit at a desk for eight hours a day or engage in daily activities like driving, phone scrolling, or watching TV, your shoulders tend to tighten up. Exercising muscles unevenly (e.g. too many chest presses and not enough rows) can cause tightness in the shoulders. The issues don’t stop there, though. Your rotator cuff muscles support and stabilize your shoulder joints. Poor posture from hunching over causes all the muscles around the shoulders to tighten up. What you end up with is soreness and lack of mobility in the arms and neck. 

Physical therapists agree that the neck and upper back areas hold a lot of tension. The amount of time people spend hunching over computers and phones increases stress on the soft tissue and joints in those areas. Sitting doesn’t do you any favors, and neither does standing if you have poor posture. Fortunately, you can help relieve tension in the shoulders and improve mobility by regularly practicing the following stretches. 

Wall Chest Stretch

This stretch aims to relieve tightness in the pectoral muscles and subscapularis. It’s a great opening stretch for your chest and shoulders. Stand up straight with your right shoulder about a foot away from a wall. Reach your right arm back and place your palm on the wall, ensuring it is level with your shoulder. Take a step closer to the wall to feel a stretch through your right shoulder and chest. Hold this position for 30 seconds and then switch sides. 

Cow Face Pose

This is a great stretch that helps to lengthen the lats, while simultaneously stretching the triceps and opening the shoulders. Stand or sit up straight and bring your left elbow up to the side of your head, dropping your hand down your spine. Ideally, your fingertips should touch between your shoulder blades. Move your right arm behind your back and bend your arm, reaching your right hand towards your left hand. If you can, grab your left fingertips and hold for 20 seconds before repeating on the other side. If you can’t reach your fingertips, use a towel to assist and pull gently in opposite directions to create a stretch. ;

Overhead Shoulder Wall Stretch

Tightness along the top of the shoulder is very common, but seldom do people work to relieve it. This stretch helps get rid of that top shoulder tightness. Stand up straight with your right shoulder about a foot away from a wall. Reach your right arm overhead and place your palm on the wall, keeping your arm straight. Gently lean into the wall until you feel a stretch on top of your shoulder. You may also get a bonus stretch along your lat. Hold this stretch for 30 seconds and then switch sides. 

Wall Downward Dog

Although Downward Dog is a resting yoga pose, it can be tricky for people with shoulder pain. Fortunately, this stretch doesn’t put pressure on the shoulders! In fact, it helps to relieve tension in the shoulders, lats, and chest. Begin standing upright facing the wall, leaving a few feet between you and the wall. Hinge at the hips to lean forward and place your hands on the wall in line with your hips. Walk your feet back so that they are directly under your hips, forming an L-shape with your body. Press your palms into the wall and slowly lower your chest towards the floor, to the point where you feel a stretch through your shoulders, chest, and lats. Hold for 30 seconds. 

Double V

Prepare to feel a pure relief in the rear part of both shoulders when you perform this stretch. It helps to open the teres minor, rhomboids, and rear deltoids. Stand up straight and face the wall. Cross your right arm over your left in front of you and place your hands on the wall. Crawl your hands away from each other, aiming to close the gap between your elbows and the wall. You should feel a stretch along the sides and backs of your shoulders. Breathe deeply and hold the position for 30 seconds before switching sides. 

Thread The Needle

This stretch actually piggybacks on the previous Double V stretch, as it aims to stretch the rear shoulder and lat. Bring yourself into a tabletop position, placing your hands beneath your shoulders and knees directly under your hips. Lift the right arm up to the ceiling, and then gently twist your torso to thread your right arm under your body, resting your right shoulder and the right temple on the mat. Direct your gaze at your right hand, keeping your left arm extended beyond your head. Hold this pose for 30 seconds and then repeat on the other side.

Low Back Hand Clasp

This is a great stretch to help open the chest and loosen up the tops of your shoulders. This can also be beneficial if you spend your days hunched over a computer. Stand up straight and clasp your hands behind your back near your tailbone. Keep your thumbs facing down and gently arch your upper back to open your chest. This will allow your shoulder blades to come closer together. Hold for 10 seconds and then reverse the clasp before repeating.

SHARE:

The post 7 Stretches To Relieve Tight Shoulders appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

At some point in your life, you are bound to experience lower back and hip pain. This is especially true if you sit at a desk for eight hours per day, or stand for the same amount of time. Sitting ruins posture, creating tension in the upper back and tightness in the hips, while standing increases the curve of your lower back and puts pressure on the surrounding spine. Life doesn’t want you to win, but you can fight the pain without ever walking into a doctor’s office. All you have to do is stretch.

The deepest hip flexor, the psoas, directly connects to the lumbar spine (in the lower back). If hip flexors tighten, they tug on that area of the spine, which is why you feel stiffness, tightness, or ashiness in the lower back. Back to the psoas muscle for just a moment. This muscle is attached around the mid-spine and connects to each vertebra as it continues down the body. It acts as a thigh and hip flexor and you can thank it for helping you move. Standing or sitting for long periods can cause this muscle to become tight, which is exactly what you want to avoid. A tight psoas is your ticket to lower back and hip pain, but these stretches can help you counteract that tightness, loosening you up to improve mobility. 

Happy Baby Pose

Happy baby pose is the perfect place to begin your journey to better mobility, as it is a gentle stretch that opens the hips and stretches the lower back. Lie flat on your back and bend your legs toward your chest. Splay your legs open from side to side and lift your feet into the air above your chest, facing the soles of your feet to the ceiling. Reach your hands up to grab the soles of your feet from the outside edges. Make sure that you press your lower back into the floor, holding your knees closer to your chest if necessary. Don’t let your back leave the floor while you hold this pose for 30 seconds. If you like, you can rock side to side to massage the lower back. 

Low Lunge

If this doesn’t make your hips and back happy, we don’t know what will. During this stretch, you should feel your hip flexors lengthen, but make sure not to rush through the motions. Start on your hands and knees in a tabletop position, stacking your shoulders over your hands and hips above your knees. Step your left foot back so that your shin is flat on the ground, forming a 45-degree angle with your thigh. Bend the right knee to step your foot beneath your hands, making sure the knee doesn’t extend beyond your toes. Tuck the left toes under and come up onto them as you straighten your left leg. You should feel a stretch along the front of your left hip and thigh. Take a few deep breaths and hold for 20 seconds before switching sides. 

Adductor Opener

This is a beautiful stretch to open up the hip adductors and hip flexors. Your adductors are the muscles that run along your inner thighs. Begin standing up straight with your feet wider than shoulder-width. There should be about a three-foot space between your feet. Point your toes out slightly and squat down as if you are going to sit in a chair. Keeping your back straight, place your hands on your inner thighs and press to open your legs until you feel a stretch along the inner thighs and groin. Hold this position for 30 seconds. 

Figure Four

If you want to reduce lower back and hip pain, you have to stretch the glutes and piriformis, in addition to the hip flexors. This is a gentle stretch that should elongate your tight gluteus muscles. Lie flat on your back and bend your knees, placing your feet on the ground hip-distance apart. Bring your right knee toward your chest and bend it out to the side, placing your ankle above your left knee on the thigh. Reach your right hand between your legs to interlace it with your left hand behind your left thigh. Keep your head and shoulders on the ground as you draw the left thigh towards you, pulling until you feel a stretch along the outer right hip. Hold for 30 seconds before switching sides. 

Child’s Pose

This is a basic yoga pose, but it provides incredible relief to your back, and it also works to open up the hips by stretching the glutes. Begin on your hands and knees in a tabletop position, stacking your shoulders over your hands and hips above your knees. Angle your knees out to the sides and bring your big toes together. Sit your hips back onto your heels and walk your hands forward until you can lower your forehead to the ground. If you cannot bring your forehead to the ground, that is completely fine. Ideally, you should feel a stretch in your lower and upper back. You can extend your fingertips and walk your hands to each side to stretch your sides as well. Hold for at least 30 seconds, or as long as you need to remain in the stretch.

SHARE:

The post 5 Easy Stretches To Ease Lower Back And Hip Pain appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.