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These Are The Best Stretches To Do If You Have A Sore Back, Neck Or Shoulders

When you live a busy life, it is little things like back pain that can seriously slow you down. Whether you’re sitting slumped over your desk for hours or running around all day, we’re all familiar with those niggling aches in our back and neck. A long term solution to the problem is working on your…

When you live a busy life, it is little things like back pain that can seriously slow you down.

Whether you’re sitting slumped over your desk for hours or running around all day, we’re all familiar with those niggling aches in our back and neck.

A long term solution to the problem is working on your posture but sometimes, you need a quick fix!

What can you do to immediately help when you feel those familiar twinges?

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Shrug it off 

If you are in your office when your back or neck begins to ache, you might just feel a tiny bit awkward engaging in some serious stretching on the office floor.

So do something a little less intensive, and shrug your shoulders. Inhale deeply and lift your shoulders high up to your ears. Hold. Release and drop. Repeat as much as you like.

Do the twist

Another perfect stretch for the office, which also helps with back pain. Turn to your right, put your right hand on the back of the chair, and your left hand on the right arm rest. Try keep your torso as straight as possible and turn as far to the right as you can. Repeat on the left side.

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Lying knee twist

This one might be a little more suitable for when you are home and it works wonders at stretching out your sore back muscles – with the added bonus of using your ab muscles!

Lie on your back with your legs extended straight out. Pull your right knee up and cross it over the left side of your body. Hold it so you feel a gentle stretch through the back and bum muscles. Tighten your core muscles and rotate back to center. Repeat on each side.

The quadriceps lying down stretch

Another one perfect for at home stretching. Lie on your right side, bend your left leg back and take hold of your left ankle in. Gently pull on your leg, while keeping your core tight and your torso as straight as possible. Repeat on the left side. This should give a great stretch to your back and leg muscles.

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Bridge

A classic yoga pose, perfect for stretching your tired neck muscles.

Lie flat on your back, arms straight with palms pressed into the floor. Bend your knees and slowly walk your feet in as close to your bum as you can, keeping them hip width apart. With your palms and feet pressing firmly into the ground, lift your hips off the floor.

Hold the pose for as long as is comfortable, gently rocking on your shoulder blades to get the most from the stretch.

Sitting floor

This one is great for upper back, shoulder and neck pain. It also helps to train your body for good posture!

Sit on the floor with your back up against the wall and your feet hip-width apart. Pull your shoulder blades together and down, tighten your thighs, and pull your toes back. Be sure that your feet stay straight and your head is touching the wall!

Read Next: Always Tired In The Morning? Get The Best Sleep With These Simple Tricks

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