Hurts So Good: 5 Healthy Stretches for Sore Muscles

December 9, 2019 • By Benjamin Wilson
The estimated reading time is 3 minutes

Do your muscles ache so much that you can't quite relax? Here are some healthy, safe stretches for sore muscles which can be done anywhere, anytime.

Do you suffer from muscle pain?

Stretching your muscles can reduce tension in your body and improve your range of motion, thus alleviating any discomfort.

But performing stretches in public may make you feel uncomfortable. You don't want people to stare, but you want to ease your muscle pain.

What stretches are best for that?

Try out a few of these casual stretches for sore muscles!

Standing Hamstring Stretch

Stretching your hamstrings can strengthen your knees and help reduce lower back pain. Keeping your legs straight and reaching for your toes while sitting or standing are both great ways to stretch your hamstrings. But if you're not in the privacy of your own home, you may not be able to do that.

If you're wondering how to stretch hamstrings anywhere, try the standing hamstring stretch. Just bend your upper body forward slightly, place your heel on a slightly elevated surface in front of you (a curb or stair works perfectly), straighten both legs, and reach up. Hold this stretch and you should feel it working behind your thigh.

Half Downward-Facing Dog

This pose will straighten your posture and alleviate both neck and lower back pain that you may have after sitting at a computer for a few hours.

Place both hands flat on a wall in front of your ribs. Walk backward until your torso is parallel with the floor and straighten your legs. Flex your stomach and hold the position for ten breaths.

Upper Back Massage

This stretch requires a ball or other spherical object but releases tension in your shoulders and upper back.

Stand comfortably with your back against a wall. Place a ball between your upper back and the wall, and move so that the ball rolls along your back, massaging your muscles.

Wrist and Finger Flexes

Stretching exercises for sore wrists and fingers are easy to do at the office. They can restore blood flow to your hands, so try to do them every few hours.

Simply straighten your arm in front of you, place your palm up, grab your fingers, and counter stretch them towards you. You'll feel this stretch in your wrist, hand, and fingers.

To stretch your wrists further, make circular motions with your hands, stemming from your wrists.

Desk Plank

This pose is perfect for all-around stretching. It strengthens your core muscles and the muscles along your spine, leading to better posture and a pain-free setting. It also stretches your wrists and shoulders.

Place your hands shoulder-width apart on the edge of your desk. Walk your lower body backward until you are diagonal and mostly relying on your arms for balance. Hold the pose for ten breaths.

Stretches for Sore Muscles You Can Do Anywhere

If you're in pain and need to stretch your muscles, but are self-conscious about attracting unwanted attention, give a few of these stretches for sore muscles a try! They're casual enough to do anywhere and effective enough to ease your muscle pain!

For more healthful living advice, be sure to visit our blog regularly!

Benjamin Wilson

He is a fitness trainer and part-time blogger interested in nutrition and in leading a healthy lifestyle. He writes smart and inspirational articles on nutrition supported by scientific research and his own personal experience in the healthcare industry.
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