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Chronic pain in general can hinder our capacity to get through the day with a smile on. It limits our ability to do things, deters our focus, and weighs us down with negativity. And if you’ve tried a number of methods for relief with little to no results, you can feel completely defeated. Or perhaps you’ve found a method, but it requires trips to a professional, and a lot of your time focusing on figuring it out. You may have even succumbed to over-the-counter medications to mask the pain, too.

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You may be able to get some relief by performing exercises to work the muscles needed to stretch out the ligaments by trying out these five exercises for your back, hip, or knee pain.

Toe Walks

A typical move done in dance studios, toe walks are a great exercise for everyone, as they work to loosen the muscles and ligaments in the feet. This can reduce pain in other regions of the body as well. To do toe walks, simply get up on the tips of your toes and walk forward for a count of 10 (or longer if you can).

Wall Calf Stretch

The calf muscles are often overlooked during our stretching efforts, but for anyone who spends a lot of time on their feet, or for those who enjoy high-impact workouts, it’s pertinent to pay attention to this area. It’s easy for calves to get extremely tight, but making sure you stretch them out will lessen your chances of pain traveling up the knee.

Pencil Pickups

This exercise can be done anywhere. Place a pencil or pen on the floor, stand in front of it, and pick it up with your toes for a count of 10, then place it back down. Repeat the exercise until you feel like the pain is beginning to decrease.

Toe Presses

When you warm up the feet and stretch out your toes, other parts of the body can benefit with a reduction in pain. For this low-impact exercise, stand up and bend your knees slightly. Curl your toes inward as if they are gripping the floor beneath you and hold that pose for three seconds. Repeat the exercise until  the pain in your hips, knees, and/or back decreases and your body relaxes.

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Half-Kneel Hip and Quad Stretch

This stretch works your hip and quad muscles, too. To do it, kneel on one knee with the other foot planted firmly on the ground in front of you. Try to make as close to a 90-degree angle as you can with both of your knees. Next, lean forward toward your front leg to stretch the front of your hip downward, then grab the ankle of your leg planted on the ground and pull it toward your rear for a deep hamstring and hip stretch down the front of the leg. This will work wonders on stretching your knee. Move in and out of the stretch for 10 t0 15 reps.


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