How to Ease the Discomfort of Tight Spots

We call carry tension in certain places in our body. Whether it is from stress or feeling stiff from sitting at a desk, tight spots can wreak havoc on our back, shoulders, hips and neck. If you are experiencing muscle soreness, stretching is one of the best things you can do to alleviate some of the discomfort. Below, we offer some stretches to help relax the most common problem areas to help you start healing now.

Neck

Our necks can become tight for a number of reasons, even due to lack of motion while we are asleep. Spending a large amount of time at a desk can also contribute as we tend to pull forward while sitting and looking at our computers.

How to Stretch it out:

1. Sit with a straight back and place your right hand on your right shoulder
2. Next, place your left hand on the right side of your head before gently tilting it to the left
3. Do not pull on the head but simply use your bodyweight to stretch it out.
4. Hold this posture for 10 seconds before switching sides

Shoulders

When we are in a position with poor posture for an extended period of time, we may feel that we are becoming tight in the shoulders. One of the easiest ways to keep shoulder soreness at bay is to move them forwards, backwards and side to side throughout the day.

How to Stretch it out:

1. Sit upright and pull your shoulder blades backwards, towards one another, as much as possible
2. Hold this position for 3-5 seconds before releasing
3. Repeat 10 times

Triceps

A variation of the tricep stretch. Photo: Yoga Plus

When a muscular imbalance occurs, your triceps are more likely to feel tight and somewhat weaker than their counterparts (the biceps.) The triceps are a one of the less commonly used muscles and so when they do work they can become unpleasantly tight.

How to Stretch it out:

1. Reach your right arm overhead, bend at the elbow and then place your left hand on the front of your right elbow
2. Pull the right elbow back and down until you feel a stretch
3. Hold this position for 10 seconds before releasing and repeating on the opposite side

Abdominals

Our core can be used for nearly everything, from picking things up off the ground, lifting or even squatting when we exercise. Not surprisingly, there many of us who feel the abs can become tight immediately after a workout and a deep stretch can be exactly what we need to rebalance ourselves.

How to Stretch it out:

Photo: Yoga Plus

1. Lie face down on the floor and place your palms on the floor by your chest, with a bend in the elbow.
2. Point your toes and press the tops of your feet into the floor
3. Extend your arms until they are straight, trying to raise your thighs and knees off the ground, pushing your chest upwards and opening it as much as possible
4. Turn your gaze upwards and hold for 10 seconds before releasing

Back

Back tightness can be caused by overuse, strain, muscle weakness, poor sitting posture and more. It is vital that we maintain good posture as not doing so could lead to further back problems.

How to Stretch it out:

Photo: Yoga Plus

1. Stand with your feet hip width apart, hands on your hips
2. Slowly lean backwards until you feel a stretch in your lower back, taking care not to bend too far or too fast
3. Hold for 3 seconds before releasing
4. Repeat 10 – 12 times

Glutes

The glutes are some of the most commonly use muscles in the body. They support your body when you stand, enable you to push off the ground and help your overall balance. Because they are used to often and in so many different ways, it is easy to understand how they could become tight.

How to Stretch it out:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Bring your right leg up off the floor and then cross it over the left leg, with your right ankle resting on your left knee
3. Reach your hand through the gap in your flexed leg and grab the back of your left thigh, raise, and pull the leg towards the chest.
4. Hold the position for 10 seconds before switching and repeating on the other side

A variation of the quad stretch. Photo: Yoga Plus

Calves

Tight calves are a common problem for many people, especially runners and athletes. Muscle soreness in calves can be caused by a sedentary lifestyle or after an intense workout.

How to Stretch it out:

1. Stand facing a wall, slightly less than an arms distance away
2. Keeping both feet parallel, step forward with your right foot until your toes touch the wall
3. Flex your right knee and lean forward to bring your hands onto the wall
4. Keeping your back leg straight, press your feet into the ground
5. Hold this position for 30 seconds before switching sides

Stretching is one of the best ways to lengthen all your muscles so that they can be used to their fullest capacity. At Yoga Plus, you are sure to find a style of yoga that will help you stretch out your tight spots or simply help you to relax and find peace of mind.

Le Tu Anh (Calipso)

To learn more about Yoga Plus Việt Nam please visit:

• District 2 - Ho Chi Minh, Level 3, Thảo Điền Pearl, Number 12 Quốc Hương, Thảo Điền
• Bình Tân - Ho Chi Minh, Level 2, Aeon Mall, Đường 17A, P. Bình Trị Đông B
• Nam Từ Liêm - Hanoi, Handico Building, Level 4, đường Phạm Hùng, Q.Nam Từ Liêm, Hà Nội

Website: http://www.yogaplus.vn/ 

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Hotline:                     

• (08) 7307 5777 (AMY)
• (08) 7303 1999 (TDY)