Quick Pain-Relief Exercises
How to massage and stretch into full-body pain relief.
Start with what hurts most. Pick your body part below!
Recommended Equipment:
(1) Hard Rubber Ball (lacrosse balls are easiest to find)
(1) Rubber pull-up band (0.5" width), cut in half
(1) Foam Roller
(1) Yoga Block
Pair of Dumbbells
NECK AND SHOULDERS
Feeling stiff neck and shoulders? Try these two neck and shoulder massages and a few shoulder loosening exercises. (7 mins)
UPPER BACK
If your upper back feel stiff, try massaging and stretching the upper back muscles. (under 5 mins)
LOWER AND MID-BACK
If your lower or mid-back feels stiff, try these two stretches that lengthen the muscles to move with ease again. (5 mins)
HIPS
If your hips feel stiff and can't move well, start by massaging the rotator muscles on the side and back of the hips. (less than 5 mins)
KNEES
When your knees are hurting, we want to start with checking and releasing these two areas: the front shin and front of thigh/quads. (less than 5 min)
FEET AND ANKLES
If your feet or ankles are stiff; massage the arch first, and release the back of the Achilles and calves. (under 7 minutes)
If you really want full relief, go through all the exercises from start to finish. You’ll be a happy limp noodle at the end. (Full playlist linked below)
