Quickly Fix Achy muscle of Back, Leg, Calf| Follow These 7 Easy Stretching

Most of the muscles and body pain we suffer simply due to a lack of stretching exercises. If we integrate simple stretching exercises for body pain into our lifestyle we can significantly reduce general achy muscle. In this article, I am going to break down the 7 most effective yet simple stretching exercises for you. All these exercises are very simple and anyone can learn them at home and do it easily. These exercises are age-friendly, meaning, a person of any age can do it to relieve their muscle pain. So, let us start.

7 Easy stretching exercise for achy muscle

#1 Shoulder stretching exercise for achy body remedies

Upper back pain is the most common complaint among all kinds of body aches. It is the region between the two shoulder blades that triggers the maximum pain. Anyone can do these shoulder stretching exercises very easy and the good thing is it can magically cure such kind of pain. For more upper back pain read this article 5 upper left side back pain home remedies for quick relief.

1. So, the starting position should be sitting or standing as per your convenience 
2. Now flex one of your shoulders in front of your chest hold the elbow with the opposite hand as shown in the figure.
3. Pull the elbow towards the chest so that you can feel a nice stretching on the sides of the shoulder blade.
4. Repeat the process with the opposite shoulders.
5. Hold the stretching position for a minimum of 60 seconds.
6. Repeat it for two to three times in a single session twice daily. 

#2 Triceps of stretching exercise for sore muscles recovery

The triceps muscle is located on the backside of your arm. Stretching this muscle is very easy, just follow these steps. However, if you have pain and stiffness in the shoulder you should follow other shoulder stiffness exercises as well.

1. Perform this exercise in standing position for optimum result
2. Elevate your shoulder to the maximum and bend the elbow.
3. Hold the tip of the elbow with the opposite hand and give a pull in a backward direction.
4. Hold this position for 60 seconds repeat it on the other shoulder.
5. 2 to 3 repetitions in a single session is recommended, twice daily would be most beneficial.

#3 Quadriceps stretching exercise for muscular pain

Now let’s move to stretch of leg muscles. Quadriceps is a group of four muscles located on the front of the thigh, a powerful muscle that needs regular stretching. However, these stretching exercises are not recommended for knee pain sufferers. This exercise involves very simple steps.

1. Standing posture should be your starting position
2. Bend your knee and with the same side hand, hold it from behind.
3. Give an optimum pull so that you’d feel comfortable stretching in front of the thigh.
4. Hold it for 60 seconds.
5. 2 to 3 repetitions in a single session,  twice daily.

#4 Hamstring muscle stretching

The hamstring muscle is present on the backside of the thigh. Stretching of this muscle is very easy.

1. Stand in front of a stool or a chair and place your leg over it as shown in the figure.
2. Then bend over and try to touch the great toe with the opposite hand and simultaneously try to bend your head towards the knee.
3. When doing this exercise you have to keep in mind that the knee should be in a straight position.
4. Hold this stretching position for 60 seconds.
5. In a single session, 2 to 3 repetitions are advised. Twice daily is recommended.

Also read: What are muscle knots? how to get rid of muscle knots

#5 Trunk muscle stretching for achy muscle of trunk

On both the sides of our trunk, there is a big muscle called external oblique muscles. Stretching these muscles give almost instant relief to our upper body pain. 

The stretching of trunk muscles involves these simple stretches.

1. Your starting position should be standing with legs apart.
2. Then take your hand towards the floor and try to touch the opposite great toe. 
3. While doing this, make sure that you don’t bend your knees.
4. Hold this position for 10 seconds and then repeat it on the other side.
5. Repeat it for 10 to 15 times in a single session twice daily is recommended

#6 Piriformis stretching exercises for body pain

Piriformis muscles are located on the sides of our buttock. In my 15 years of clinical experience, I have observed that most lower back pain cases are due to the stiffness of these muscles. This particular condition is the often medically most overlooked case.

Stretching of this muscle would give you almost instant relief in your low back pain and the good thing is that it is very easy to perform.

Follow these steps.

1. You have to sit in a cross leg sitting position. Once again I would like to remind you that this exercise is not suitable for knee pain sufferers/ knee Arthritis sufferers. 
2. So, if you want to stretch the piriformis muscle so your right side buttocks then place your right leg over the left thigh.
3. Once done,s keep your hands on the backside and then bend forward.
4. When bending over you have to bend slightly oblique as if trying to move your opposite shoulder towards the knee.
5. This will give you a very nice stretching of your piriformis muscles on the sides of the buttocks.
6. Hold this position for 30 seconds and then repeat on the other side 4 to 5 repetitions in a single session. 

#7 Calf muscles stretching

Calf muscles are the bulky muscles situated on the back of the lower leg. Do you know the second heart of the human body is our calf muscle? Here we will learn two different ways of stretching it, the first one will be using a resistance band and the second one will be in a standing position.

Stretching using a resistance band

For this exercise, you need a resistance band. These resistance bands are made up of latex-free rubber and it is very good for different kinds of exercises. You can get this resistance band by following this link.

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Resistance bands come with three different strengths. Beginner with Yellow, Red and Green Latex Free 5 Feet bands. These are compact and lightweight. Can be carried with you anywhere and is travel friendly.

1. Lye down on your back
2. take the resistance band and place it against the foot
3. Hold the two ends of the band with hands giving a firm pull so that you will feel a nice stretching on your calf muscles.
4. Now, slowly bend your knees and then straighten it while keeping the band pulled.

Calf stretching in standing

The second way of calf muscle stretching is also very easy. You have to do this exercise in a standing position.

So follow these steps.

1. Stand in front of the wall at a distance of one meter. 
2. Place your foot against the wall and then slowly move your knee and whole body towards the wall.
3. You have to move forward till a point when you feel good stretching on your calf muscles 
4. Hold this position for 10 to 20 seconds and then repeat it on the other leg.
5. 8 to 10 repetitions in single session is recommended twice daily.

Final word

Stretching exercises and a warm-up routine performed before active sports can greatly help in reducing the chances of sports injury. The exercises we discussed above can be performed by anyone of any age group. I highly encourage you to perform these simple stretching every morning for a healthy and fit body.

Keep reading: 6 Best Heel Pain Exercises for Quick Relief

Sunit. S. Ekka

Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.