Hey everybody, today I'm going to show you relaxing stretches
for sore muscles and joints. So let's get started.
Speaking of sore joints and muscles, I wanted to take a
moment to thank Live Rishi for sponsoring this video. They're
the makers of Rishi Rub, which is one of their CBD products. If
you're interested in purchasing the rub, or any of their other
CBD products, click on the link up there. So a lot of times when
we have sore muscles, we have sore muscles up in our neck and
upper trap areas. So the first stretches is going to be an
upper trap stretch. If you've seen any of my videos, this is
one of my favorite stretches for the shoulder in the neck. So
what you're going to do is the side that you want to stretch,
you're going to sit on your hand on that side, then just bring
the other hand up and over where you're taking those fingers and
just touching the opposite ear and gently pulling over to the
side. So this is going to be a full 30 second stretch when
you're relaxing. Just try and get that nice, gentle pool, you
don't want it to be painful, but it should be slightly
uncomfortable to get that stretch. So you should feel that
stretch in that upper trap area right there. This is just a
great way to relax those muscles. So you're going to hold
this stretch for 30 seconds, make sure you're doing both
sides, I like to alternate in between just to give each side a
break. Remember coming up and over keeping that head forward
and just gently pulling over to the side. And then doing that
three times on each side. If you're interested in watching a
real time video where I'm going through all of them, you can
click on the link up there to find those videos. So after you
get the upper traps in there, then you're going to go and
check into the chest area to stretch out those chest muscles.
Because again, a lot of times when we were kind of stressed
out and working on the computer, we're like this and these
muscles get tight. So a great way to relax those is just take
your hands and clasp and the behind you if you can't get your
hands together, some people can't because of the tightness
or some uncomfortableness, you can just actually put your hands
behind you, or hold on to a towel. But if you can get your
hands together, that's really what you want to try and do. So
the motion you're going to do is you're going to push down and
out, and then just push your chest forward. And then you're
getting the stretch in your chest and your pec muscles on
the outside there. So that's where you should feel that. And
again, this is just a 30 second hold, and then relax it for a
little bit, kind of reset those muscles, and then do that three
times. So then the next one, you just want to then get the
muscles on the opposite side of your chest and pec muscles,
which is that kind of upper middle back area, which is your
rhomboid muscles. And those are the muscles that pull your
shoulder blades together in towards your spine. A lot of
times you can get a lot of tight spots and trigger points in
those areas. So a great way to relax those muscles and just
help the whole body relaxed, is to stretch those out. You can
put your legs all the way out into what we call long sitting.
But that's pretty uncomfortable for some people. So again, just
clasping your hands together, but now this time in front of
you. So this motion is going to be I'm punching forward, and
then I'm going to tuck my chin in and then kind of try and make
a see when my back kind of arching it back. So I'm punching
forward, tucking in and then arching back and I'm feeling
that stretch right through the middle of my upper back where
those rhomboid muscles come and pull those shoulder blades in.
So again, that's going to be another 30 seconds. Hold, doing
that three times. So then we're just going to lie down to kind
of getting into more comfortable, relaxing position,
and then just do a trunk rotation. So bring the feet
together, bring the knees together to have them propped
up, and then you're just gently gonna roll them to one side,
your hips can come up, but you want to keep your shoulders down
so you're not rolling all the way over. I'm keeping the upper
part of my body up and my shoulders flat, and then I'm
just rotating or rotating my trunk over just like it sounds,
getting that nice stretch kind of through now my mid to lower
back and the the outside area, the sides of my back. Again, 30
second hold, and then just rotate them back to the other
side. So again, the hips can come up, try and keep the
shoulders down. When you're getting the stretch, just go
over as far as you comfortably can. That might not be the knees
all the way over it just again, go till you feel a nice stretch
or there. It should be comfortable. It should be
relaxing, it shouldn't be painful. Three times on each
side, 30 seconds, then you're gonna go into a hamstring
stretch. But a lot of times when you're trying to relax, maybe
you don't have any equipment. So this is just going to be what we
call an act of assisted hamstring stretch. So I'm just
going to grab underneath my thigh right here with my hands.
You can you know, wrap your fingers together. You can just
kind of hold right there. I'm not pulling it towards my chest
first. That's going to be a different stretch, but I'm just
supporting it about a 90 degrees it doesn't have to be 90
degrees. And then I'm just slowly going to start kicking up
my leg until I feel a stretch in the As hamstring muscles right
there, I might feel it more towards the bottom area, I might
feel it more behind the knee, I might feel it kind of in the
middle, the hamstrings run all the way through there and they
cross that knee joint. So you might not be able to get your
knee all the way straight, that's okay, if they're tight,
you just go to you feel that little bit of tightness. And
then again, hold that for 30 seconds, if you want to get a
little bit of the calf into it, you can pull your toes toward
you to get a little bit more of a, like a double stretch, or you
can just relax that and then focus just on those hamstrings.
So again, 30 seconds, I like to switch sides, you can do them
all on one side if you want to, but then three times on each
side, then the next one is going to be going into what we call a
knee to chest. And so this is going to now get some of that
lower back. So again, just kind of grabbing underneath. If you
don't have any knee issues, you can grab up on top, but I kind
of like going underneath just to kind of protect that knee joint.
And then all it is is just bringing that knee towards your
chest just like it sounds. Now a lot of times people will try and
do this a lot with my hip. If it feels a little pinchy, I will
try and cheat. Sometimes I'm trying to bring it outside like
this because it makes it feel better. But then you're not
quite getting that stretch. So just try and bring it straight
forward towards your chest. And just stop if it feels
uncomfortable, but I'm getting a nice kind of stretch underneath
in that low back area now. So again, holding it for 30
seconds, switching sides, some people if they want to get that
hip flexor stretch while they're doing their back, you can slide
the other side down. So now I'm getting a little stretch on top
here while I'm getting that lower back stretch there. But if
you just want to focus on your low back, or if that's a little
uncomfortable, you can slide it back up. Then after you've
gotten those stretches in a nice way to do it and just kind of
relax the whole body is to do some diaphragmatic breathing and
diaphragmatic breathing or belly breathing is basically just when
you're using your diaphragm more, and you're breathing into
your belly versus your chest. So an easy way to kind of help you
do that is put one hand on your chest, one hand on your belly,
and then the hand on your chest, you want to make sure it doesn't
move. If it moves a little bit, that's okay. But you want to
breathe in where your hand on your belly is coming up a little
bit. So breathing in through the belly in trying to keep the
chest not moving, so I'm not breathing in this way. I'm
keeping this still and breathing in. And the reason diaphragmatic
breathing is so good. So we have a whole bunch of nerves in our
abdomen area, the tummy area, the pelvic area. And breathing
that way just kind of helps relax everything and calm that
nervous system back down. So you don't have to do a lot.
Sometimes it's really hard. Sometimes, you know, you're not
going to get a lot of breathing or the bellies not going to come
up real high. But the more you do that, the more you're going
to get it figured out and then it's easier to do and sometimes
just five nice deep breaths really helps kind of relax and
calm everything back down. Oh, I know that was so relaxing. So
those were relaxing stretches for sore muscles and joints. If
you're interested in purchasing the Rishi Rub, click on the link
up there. And remember, be safe, have fun, and I hope you feel
better soon.