Which stretches are the best to relieve shoulder and back pain?

For back: Lie on your back with your knees bent and feet flat on the floor. Place both of your hands behind one knee, then slowly pull your knee towards your chest until you can feel the stretch along your lower back and through your hip. Hold, then return your leg to its starting position. Repeat with the other leg For shoulder: Lie down on your left side on a flat, firm surface. With your shoulder under you, bend your left arm at a 90-degree angle. Use your right arm to push your left arm down until you feel a stretch in the back of your left shoulder. Hold the movement for 30 seconds and then relax for 30 seconds.

Try to take a piece of cloth or resistance band hold it on its sides and put it front youre belle while holding it rotate it behind you to youre back and if its too easy put youre hands closer to the center

I’m no chiropractor so be gentle with your body and if you feel any type of discomfort stop immediately. I can talk based on my experience. For your back you can try to stand straight with your arms above your head and slowly going down to reach your toes. After that go back to the initial position, imagine to grab the sky with your hands and gently lean back till you feel something is losing its tension. Also try exercises where you’re laying on your back and you (gently) move one muscle of it at a time. Try to move your legs instead of your bust so that the movement would be passive and the muscles won’t be tired.

Hey it’s Kinley, I would say the best stretch to get rid of back pain is to put your arm on your back and stretch your back downward it might crack your back but it feels so relieving and it gets a lot of stress off of your body

Laying on the floor (personally, it helps my back and straightens it up a bit), arm circles, side twists, etc. Sorry if these don’t really help, I’m not the best when it comes to advice ^_^!

As a gymnastics I would say doing a bridge as it stretches your back and shoulders u don’t have to like bend in half but just do it enough to get your head of the ground and feel a stretch hope u like it

For back pain cat cow stretch is always good, for shoulder pain straightening your arms and opening up your chest should help

All those that you feel lenghten your back like the sandwich strech. As for the shoulders there are many muscles around there. Do some that extend your arms in various directions, or do whatever feels good to

Start by laying on your stomach and lay one arm out and rotate your body the same direction. You’ll feel the stretch in your shoulder blades. For your back, do either a sphinx pose, downward dog, or cat-cow pose.

Cat/cow pose are good for the back and for shoulders I usually go with mountain pose with my arms raised above my head. Other stretches that help are warrior pose 2 and child’s pose where you spread you arms out in front of you!