Start Making Choices: Stretching 101

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Simple ideas for living healthier on a budget.

Here, soothing moves for sore muscles.

If You Have Neck and Shoulder Pain, Try...

Neck Bend

What It Does: Loosens tension in the sides of the neck and the tops of the shoulders.

How to Do It: Sit or stand up straight. Drop your right ear toward your right shoulder so you feel a mild stretch on the left side of your neck. Let your left shoulder drop. Place your right hand on your head; pull gently. Hold for 30 seconds. Repeat on left side.

Shoulder Roll

What It Does: Loosens stiffness in and around the shoulder joints.

How to Do It: Sit or stand up straight. Keeping your head and neck stable, roll your shoulders back to complete a full circle. Concentrate on creating as wide a circle as possible without scrunching your shoulders toward your ears. Repeat 10 times, then repeat in the reverse direction.

Shoulder-Chest Stretch

What It Does: Stretches the chest and trapezius muscles.

How to Do It: Stand up tall with arms out to the side, elbows bent, palms forward, and fingers pointed upward. Keeping your spine straight, press your arms back until you feel a slight stretch in your chest and shoulders. Hold for 30 seconds, rest, and repeat 10 times.

If You Have Lower-Back Pain, Try...

Lower-Back Stretch

What It Does: Loosens up the muscles in the lower back and reduces tension at the top of the buttocks and in the hips.

How to Do It: Lie on your back and bring both knees toward your chest. Place one hand over each knee and pull your thighs closer to your chest. Hold the position for 20 to 30 seconds.

Lower-Back Twist

What It Does: Stretches the muscles in the lower back and in the obliques, which run along the sides of the trunk and support the back.

How to Do It: Lie on your back. Bring your knees to your chest, then lower them to the right. Keep your torso flat on the floor. Hold for 30 seconds, rest, and repeat on the other side.

If You Have Ankle and Foot Pain, Try...

Ankle Circle

What It Does: Loosens the muscles around the ankle.

How to Do It: Sit comfortably in a chair and place your right ankle on your left knee. Slowly circle the foot clockwise 20 times, then counterclockwise 20 times. Repeat with the left foot.

Achilles Stretch

What It Does: Stretches the muscles along the bottom of the foot, the Achilles tendon, and the calf.

How to Do It: Place the ball of your right foot on a couple of books. If you don't feel a stretch in your calf and Achilles tendon, lean forward until you do. Hold for 30 seconds. Repeat with the other foot.

If You Have Hip Pain, Try...

Seated-Goddess Stretch

What It Does: Opens up the hips and the buttocks.

How to Do It: Sit with your legs on the floor, knees bent, bottoms of your feet together. Bend forward at the waist, keeping your spine straight, until you feel a deep stretch in your hips and buttocks (don't lift your rear end off the floor, and don't curl your head). Hold for 20 to 30 seconds, then repeat.

Figure-Four Stretch

What It Does: Loosens the hips and stretches the muscles in the buttocks that support the hips.

How to Do It: Lie down and lift both legs straight up in the air. Cross your left ankle over your right knee (forming an upside-down 4 shape). Grasp behind your right leg until you feel a stretch in your left hip. Hold for 30 seconds. Switch sides.

If You Have Wrist and Forearm Pain, Try...

Wrist and Finger Stretch

What It Does: Eases tension that builds up in the hands, wrists, and forearms.

How to Do It: Extend your right arm out in front of you. Use your left hand to stretch your right hand's fingers and palm back as far as is comfortable. Hold for 30 seconds, rest, and repeat, then switch hands.