Beauty Health & Fitness


Some types of pain constantly come and go. You may feel sudden pinch in your neck, twinge in the wrist or a strain in your back. It can happen to anyone and the solution usually lies in starching, exercise or yoga.

But many people can’t afford or do not have time to go on yoga classes so there must be other solution. And there is! You can do series of stretches which can alleviate almost every type of pain and you can do them while sitting on the chair!


We must emphasize that these stretches cannot replace a professional opinion but they can really help at the moment.

For Your Lower Back

This stretch can help to loosen muscles and relieve minor pain.

Keep your back straight while sitting forward in your chair. Place one knee to your chest, holding the back of your thigh with your hands. Then pull the thigh slowly towards your body while the other foot is firmly on the floor. Hold your leg for 30 seconds and then repeat with the other leg.

For Your Shoulders

Do this stretch to relieve tension in the shoulders or pinches in the muscle.

Shrug your shoulders towards your ears and inhale deeply. Hold for 3 seconds and exhale slowly while you drop your shoulders to the starting position. Repeat 10 times or until the pain is relieved.

For Your Feet

Foot massage is the best choice but if there is no one to help you, then try this stretch!

Put one foot in front of the other and with your back foot, tuck it under so that your toes are on the floor. Apply pressure until you feel the stretch and hold for 30 seconds then release. Repeat the procedure with the other feet.

For Your Neck

This stretch is for relaxing tense muscles in the neck. Sit in the chair with straight back and feet on the floor. Then tilt your head to one side until the ear touches the shoulder. You will feel the stretch. Hold for 30 seconds and return your head to the start. Repeat on the other side.

For Your Knees

This stretch is quite easy and can help against knee pain.

Sit forward in the chair with the feet on the floor and keep your back straight. Stand up very slowly. Stand for 5 seconds and sit down slowly. Repeat 10 times.

You can do this stretches at home, on park bench, in the office or anywhere else! You will feel better without the annoying aches!