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Stuck at your desk all day? Relieve some tension with these nine stretches you can do without even standing up from your chair.
Sitting still for hours at a time, day after day, is one of the worst things you can do for your body. While it isn't exactly news that sitting for eight-plus hours a day is bad for our health, many still don't do anything to change it.

You might feel a little awkward stretching while at work, so we came up with these nine stretches you can do while reading your email. That's right, you don't even have to get up from your desk!

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While these stretches are not a substitute for actual exercise, they can be an incredible help in combating the negative side effects of a sedentary desk job lifestyle.

Follow each of the nine stretches in order for a complete stretch, or just do one of them every 15-20 minutes as a break from sitting still. These stretches don't need to be done all at once or in any particular order to reap the benefits!

One easy way to remember to stretch at your desk is to set a timer for 20 or 30 minutes. Once the timer goes off, stop what you are doing and just do one stretch. Implementing these short work breaks will make a world of difference in how you feel at the end of the work day.

These stretches will bring awareness, mobility, and vitality back to your body, improving your posture and keeping you healthy.

Horizontal Wrist and Shoulder Stretch | 3 breaths (1 rep)

1. Sit tall, with your feet flat on the ground and your back away from the chair.

2. Interlock your fingers, then flip your palms outward so that thumbs are facing down.

3. Press your arms straight out in front of your chest.

4. Continue pressing forward as you feel the stretch across your shoulder blades.

5. Hold for three deep breaths, stretching a little more with each breath.

Vertical Wrist and Shoulder Stretch | 3 breaths (1 rep)

1. In the same seated position, interlock your fingers again, flip the palms outward, and press your arms straight up above your head.

2. Arch your back just slightly and reach up to lengthen your spine.

3. Hold for three deep breaths, stretching a little more with each breath.

Tricep and Side Stretch | 2 breaths (3 reps per side)

Shoulder Shrugs | 1 breath (4 reps)

1. Sit tall in your chair with your feet grounded.

2. Inhale as you shrug your shoulders up towards your ears.

3. Exhale to lower your shoulders, reaching your fingertips towards the ground.

4. Continue to breathe deeply as you complete four full reps.

Handcuff Neck Stretch | 2 breaths (3 reps per side)

Prayer Wrist Stretch Rotations | 1 breath (4 reps per side)

1. Stay sideways in your chair and sit up tall.

2. Place your palms together in front of your chest in a prayer position.

3. Press your palms together and lower them until you feel a stretch in your wrists.

4. Take one full deep breath with fingers facing up, then rotate so that the fingers face down. Take another deep breath in and out.

5. Repeat until you've done four reps on each side.

Opposing Reaches | 3 breaths (3 reps per side)

1. Stay sideways in your chair and sit up tall.

2. Reach one arm up over your head and the other down towards the ground.

3. Hold this stretch for three deep breaths.

4. Rest, then repeat for a total of three reps on the same side, going deeper each time.

5. Switch and do three reps of three breaths on the opposite side.

Seated Spinal Twists | 2 breaths (3 reps per side)

Back Arch | 3 breaths (3 reps)
(Your Next Workout: Do These 3 Stretches to Release Neck and Shoulder Pain)

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9 Pain-Relieving Neck Stretches You Can Do While Sitting

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Stuck at your desk all day? Relieve some tension with these nine stretches you can do without even standing up from your chair. Sitting still for hours at a time, day after day, is one of the worst things you can do for your body.

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If you suffer from a radiating pain in your lower back and down through your leg, you may have sciatica. Here are seven easy, soothing yoga poses for sciatica pain relief.
Sciatica refers to pain radiating down the path of the sciatic nerve which branches down from your lower back through your hips and buttocks and down through each leg ( 1). In about 90 percent of cases, sciatica is caused by a herniated disc with nerve root compression, spinal stenosis, and injury ( 2).

Sciatica can be caused by prolonged sitting, carrying heavy loads, obesity, age, and diabetes. The most common symptoms include: radiating pain between the lower back and the buttocks (although it can occur anywhere along the sciatic pathway), numbness, tingling, or weakness on the affected side. In most cases, sciatica can be resolved with non-operative cases in a few weeks.

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Yoga has been shown to be safe and beneficial for both the treatment and prevention of sciatica ( 3). Pain, tenderness, rigidity, difficulty walking, and pain during forward bending can be significantly decreased ( 4) through the use of yoga asanas (poses). Specifically yoga poses for your lower back, hamstrings, and those that externally rotate the hip, can help you to feel better and might help relieve nerve root compression.

Use these yoga poses to relieve your sciatica. All you need is a yoga mat!

Embryo's Pose | 10 breaths
Sitting often can lead to tightness in the lower back which can cause a pinching of the sciatic nerve. This relaxing yoga pose relieves tightness in the lower back and glutes, alleviating the pinching.
Bridge Pose | 8 breaths
This pose helps to stretch tight hip flexors while strengthening the core to help avoid sciatica-causing injury.
Pigeon | 8 breaths
This pose alleviates tightness and pinching of the sciatic nerve through the release of the lower back, glutes, and hips.
Supine Figure 4 | 8 breaths per side
This stretch relieves compression of the sciatic nerve by stretching the glutes, piriformis, and the lower back.
Baddha Konasana | 8 breaths
This gentle yoga pose relieves compression of the lower back and hips.
Janu Sirsasana | 8 breaths per side
This pose relieves tightness in the hips and glutes while also opening up the hamstrings. This can help those suffering from sciatica to improve their range of motion and ability to forward bend.
Crossed Ankle Forward Fold | 8 breaths per side
This pose relieves tension in the lower back, hamstrings, tensor fascia latae, and gluteus medius - helping to prevent or reduce compression on the sciatic nerve. (Your Next Workout: 10 Yoga Moves to Soothe Rheumatoid Arthritis Pain)

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7 Gentle Yoga Moves to Fix Sciatica Pain

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If you suffer from a radiating pain in your lower back and down through your leg, you may have sciatica. Here are seven easy, soothing yoga poses for sciatica pain relief. Sciatica refers to pain radiating down the path of the sciatic nerve which branches down from your lower back through your hips and buttocks and down through each leg ( 1).

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Suffering from sore, tight hips? Here are easy ways to fix the pain using just a tennis ball.
Self-Myofascial Release (SMR) is a game changer when it comes to workout recovery and pain release.

SMR treats skeletal muscle immobility and pain by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles. ( 1) Common tools for SMR include foam rollers, massage balls, lacrosse balls, and tennis balls. We love tennis balls for SMR because they are small and lightweight, portable, and have just the right about of firmness to dig deep into the fascia without causing too much soreness.
SMR works for two different purposes: releasing fascia and releasing trigger points.
Fascia is connective tissue in the body that acts as a thick sheath surrounding the muscles. It can get tight just like the muscles that it surrounds. However, unlike muscles, stretching has little effect in releasing tightness in fascia. The only way to get a complete stretch and release for your fascia is to do some myofascial release.

Trigger points are a specific spot in the muscle - often referred to as a "knot" - where the muscle fibers have decreased blood circulation, increased contraction, and a buildup of toxic waste. A trigger point can also exist in one of two states. First, as an active trigger point. These are actively painful, causing you to feel pain on the trigger point or around it. Second, as a latent trigger point. These are typically pain free unless poked or touched.

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There are also two types of trigger point pain: primary trigger point and referred pain. A primary trigger point is when the pain is located at a tense muscle spot, whereas referred pain is when the pain manifests itself in an area away from the trigger point. It is most important to treat the trigger point that causes the referred pain.
Trigger points and tight hips can lead to:
12 Ways To Use A Tennis Ball To Release Tight Hips

Warm the hips first, either through light exercise or with a heating pad.

When you find a point of tension or pain, hold the tennis ball on the spot for 20 seconds. The pressure should cause a satisfying release of tension.

Breathe deeply.

Stop if it is too painful or doesn't feel right.

Static stretch the area afterwards.

Gluteal Complex

The gluteal muscles consist of the gluteus maximus, medius, and minimus. Other muscles in the gluteal complex include the tensor fascia latae (TFL) and the deep hip rotators beneath the gluteal muscles such as the piriformis, obturator externus, and the quadratus femoris.

Gluteus Maximus, Medius, and Minimus
Tight glutes can lead to hip pain, poor balance, and poor posture.
Glute Figure 4
This variation helps you to get deeper into the glutes, piriformis, obturator externus, and quadratus femoris.
Standing Glute Release

Piriformis Figure 4
The piriformis is a flat, pyramid-shaped muscle located near the gluteus medius that helps to rotate the hip. When tightened or enlarged, it can entrap the sciatic nerve and other major nerves and blood vessels, often leading to conditions such as piriformis syndrome (2) and sciatica.
Standing Figure 4

Tensor Fascia Latae (TFL)
The TFL is a tiny muscle located above the IT band. It helps to keep the balance of the pelvis while standing, walking, and running (3). Tightness of the TFL can lead to hip pain and weakness.
Standing TFL

IT Band
The IT band - the iliotibial tract - is a long strip of connective tissue that connects the TFL to the lower leg. When tight, the IT band can cause hip pain and weakness as well as knee pain.
Hip Flexors

Your hip flexors are made up of the Psoas Major and the Iliacus. These muscles allow for flexion of the leg at the hip joint. Tightness leads directly to lower back pain since the psoas is connected to the lumbar 1-5 vertebrae.

Iliacus

Psoas Major

Psoas Major 2
The second variation incorporates a quad stretch to help release the hip flexors and get deeper into the psoas with the tennis ball.
SI Joint
This joint is a moveable joint that connects the sacrum to the iliac which is part of pelvis. This joint tends to become tight in women due to hormonal changes, pregnancy, labor and tight muscles. (Your Next Workout: 12 Tennis Ball Hacks to Release Tight Legs)

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12 Ways To Use A Tennis Ball To Release Tight Hips

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Suffering from sore, tight hips? Here are easy ways to fix the pain using just a tennis ball. Self-Myofascial Release (SMR) is a game changer when it comes to workout recovery and pain release. SMR treats skeletal muscle immobility and pain by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles.

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Stiff wrists? Painful thumbs? Do this quick routine to ease aches in your wrist and hands.
In today's society, the laptop, iPad, and smartphone dominate our lives. We are constantly using our wrists and hands all day. These positions are often done without thought, and can produce problems over time. While it is always best to sit at our desks with proper posture, and to text in an ergonomically correct manner, it may not always be possible. Eventually, the overuse of your hands and wrists creates physical stress that causes neck and shoulder pain, too.

Looking for an easy way to get started working out?
Get our FREE Beginners Workout Guide - 3 weeks to Tighter Abs, Sculpted Arms, and Toned Legs here!

Use this 3-minute wrist and hand mobility routine below to keep your joints and muscles healthy!

Around the World Wrist Mobilization | 10 reps

Directions: In an all-fours position, place your hands flat on the table with your fingers spread. Rock to the right first, then backwards, then to the left, and lastly to the front to complete a full circle. Repeat.

Fingers Mobilization | 10 reps

Directions: Remaining in the all-fours position, first keep your palms flat. Spread your fingers so they remain flat. Next, extend your fingers up so that they are straight. Allow the tips of your fingers to remain on the ground. Repeat.

Wrist Flexor Stretch | Hold 30 sec

Directions: Remain in the all-fours position. Place your hands out to the side so that your palms are on the inside of your body and your fingers are pointed to the outside. Keep your palms flat and rock forward until you feel a stretch on the inside of your forearms and wrists. To enhance the stretch, keep your palms closer together. Hold for 30 seconds, then slowly release.

Wrist Extension Stretch | Hold 30 sec

Directions: Remain in the all-fours position. Place your hands in towards your body with your palms facing upwards. Your fingers should be pointing towards each other. Keep the back of your hands flat and rock forward until you feel a stretch on the outside of your forearms and wrists. To enhance the stretch, keep your hands closer together. Hold for 30 seconds, then slowly release.

Wrist Extension Self-Mobilization | 10 reps per hand

Directions: Place one of your palms flat. With your other hand, cup the outside of your wrist where your hand meets the wrist (look for the wrist crease). Apply pressure while rocking forward with the hand that is flat. Repeat.

Individual Finger Stretch | 5 reps per hand

Directions: Place one of your palms flat and spread your fingers. With your other hand, slowly pick up each individual finger lightly for a stretch. Repeat on each finger; count entire hand as one rep.
(Your Next Workout: 13 Forearm Exercises to Reduce Wrist + Elbow Strain)

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Stiff wrists? Painful thumbs? Do this quick routine to ease aches in your wrist and hands. In today's society, the laptop, iPad, and smartphone dominate our lives. We are constantly using our wrists and hands all day. These positions are often done without thought, and can produce problems over time.

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We absolutely love using foam roller exercises to work out those nagging aches and pains, but sometimes they can't get into a tight area quite as well as a pair of human hands. The next best option after a massage? This series of mini self-massage techniques from yoga teacher Jill Miller's new book, The Roll Model. Using nothing more than a few tennis balls, these moves get into the deepest layers of your muscle and connective tissue to pry apart adhesions so your muscles can fully contract and stretch, says Miller, who created this method when a cross-country move drove her to find a replacement for her physical therapist's skilled hands. They'll also relieve soreness, pain, and increase circulation. So grab a pair of tennis balls (you know there's one buried somewhere in the garage) and get started.
Fitness photos by J. Miller
Try... Sole Searching
Why it helps: The ball loosens up stiffness in your sole's muscles, joints, and connective tissues.
How to do it:
1. While standing next to a wall or chair for stability, place a ball underneath the arch of your foot. Keep your heel on the floor and let your body weight sink in. Take deep breaths for 30 seconds to 1 minute.
2. Slowly roll your foot from side to side so the ball crosses your arch. Repeat for 1 to 2 minutes.
3. Roll the ball along the length of your foot from heal to toe for 1 to 2 minutes.
4. Repeat on the other foot.

MORE: 11 Workout Tips For Achy Joints

If You've Got... Sore Hips

Try... Hip Help
Why It Helps: This move targets multiple large and small muscles that attach on the side of the hip (the gluteus maximus, the medius, and the pitiformis). These muscles can be tight either from sitting too much, overuse in exercise, or wearing high-heeled shoes.
How to do it:
1. Lie on the ground and place one ball on the side of your hip, then lean into the ball. Make slow circles with the hip and leg as it rests on the ball. Circle 12 times in each direction.
2. Repeat on the other side.

If You've Got... Bad Posture

Try... Upper Back UnWind
Why It Helps: This move is a postural corrective, an upper back tension reliever, and also helps to revive your breath.
How to do it:
1. Lie down and place two balls side by side on either side of your upper back. (You can place them in a tote, stocking, or sock, if you'd like.) Interlace your hands behind your head and lift your head off the floor, bringing your chin toward your chest. Lift your bottom off the floor and take 3 deep breaths into your ribs.
2. Keeping your breaths big and steady, roll the balls like a rolling pin up and down your upper back for 3 to 4 minutes. (Try these 6 other posture fixes.)

If You've Got... Tense Shoulders

Try... Shoulder Shine-Up
Why It Helps: This move addresses some of the rotator cuff muscles that often tighten from overuse, poor posture, and repetitive motion.
How to do it:
Place a ball behind your shoulder blade while lying on the floor. Experiment with moving your shoulder in every possible direction for 3 minutes on each side. Your arm will look like seaweed floating in the water.

If You've Got...Tired Hands

Try... Hand to Hand
Why It Helps: This move helps to relieve the extra tight flexor muscles of the hand. Hands are commonly overworked due to holding on to kids, computer mouses, purses, and other handheld tools.
How to do it:
1. Place your hand on top of a ball white sitting on the floor or standing at a table. Place your other hand on top to apply more pressure, and squash the ball by leaning your bodyweight into it. Hold the ball steady for 1 minute while breathing deeply.
2. Move the ball from side to side and then up and down, creating an asterisk shape as you roll it across your palm. Continue for 2 to 3 minutes.
3. Repeat with the other hand.

MORE: 100 Tricks To Fight Pain Naturally

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10 Pain-Fighting Moves With A Tennis Ball

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We absolutely love using foam roller exercises to work out those nagging aches and pains, but sometimes they can't get into a tight area quite as well as a pair of human hands. The next best option after a massage? This series of mini self-massage techniques from yoga teacher Jill Miller's new book, The Roll Model.

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Knee Massage Video. Pain Free Knee Routine

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Fix Knee Back and Hip Pain with a tennis ball

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Imagine you have a friend small enough to fit in your purse or briefcase who will give you nightly massages, easing stress, fatigue, and muscle tension all for a onetime cost of about $3. Think yellow. Think tennis balls.

The procedure is simple: place a tennis ball on a part of the body that is sore or tight and rest your weight on it. The pressure softens tight muscles and increases circulation. Dancers have long used tennis ball self-massage to work out their kinked-up muscles, and body workers frequently prescribe the practice for clients healing from chronic injuries. Asana practitioners searching for ways to increase flexibility and comfort in their bodies are beginning to get on the ball, too.

Unlock the gluteals, lengthen the hamstrings and adductors, and restore balance to the muscles along the spine.

Self-massage with tennis balls is greatly enhanced by stretching, which further increases circulation and reeducates the muscles to rest at a longer length. Combining asana with self-massage is particularly useful for those of us who have muscles that for various reasons-injury, overuse, or years of inactivity-resist stretching. Here are some tips for using tennis ball therapy to unlock the gluteals, lengthen the hamstrings and adductors, and restore balance to the muscles along the spine.

We'll start with a simple technique so you can get a feel for how this works before going on to more complex applications. Lie in and place the tennis ball in the center of the fleshiest part of the left buttock. The pressure may be painful, but if it feels like good pain and you can relax in it, stay there for a few breaths. (If you find you are contracting muscles in defense against the pain, move the tennis ball around to find a spot that is less painful, or practice on a padded surface, which will reduce the pressure.) Relax and breathe. Imagine the breath circulating around the pressure and visualize the muscle softening over the ball. After a minute or so, remove the ball. Before repeating the process on the right side, notice how the left buttock feels flatter than the right and softens more easily into the floor.

What happened? You used the tennis ball to force blood, lymph, and toxins out of the muscle tissues. When you removed the ball, fresh blood flowed in, supplying the tissues with oxygen and nutrients.

The next step is stretching the muscle to increase blood flow and reset the muscle tone. Muscles with high tone are tense and tension impedes blood flow. Stretching allows the muscle to be softer, more fluid, and longer in its resting state. Placing the tennis ball in the buttocks unblocked the flow of circulation in the gluteals and external rotators. Now we can give these same muscles a good stretch with the reclining leg cradle.

Lie on your back with your feet flat on the floor and your knees pointing toward the ceiling. Cross the right ankle over the left knee and clasp your hands behind the left thigh. (If you struggle to connect your hands, extend your reach with a strap, so that your shoulder blades are on the floor and the pectoral muscles are open.) Bring the thigh toward you, stopping just at the place where you start to feel the stretch. Reach the left sit bone down along the mat so the sacrum stays grounded and hold for several relaxed breaths. As the stretching edge softens, follow it by bringing your thigh closer. Now angle your left thigh an inch or two to the outside of your left shoulder. Reach to the opposite diagonal with the right sit bone. You'll feel an increased stretch in the right hip. Repeat on the other side.

Untie the Hamstrings

Tennis ball self-massage can be applied to any part of the body you can reach. The hamstrings are a good place to start, because many of us experience restriction there. Activities such as running, dancing, or sports that favor the development of one side of the body tend to injure the hamstrings or work them unevenly, which may cause knee problems as well as postural imbalances. There are three different hamstrings on each leg, and any or all may be tight. You can do some preliminary stretching to determine which hamstrings are restricting your movement.

Tennis ball self-massage can be applied to any part of the body you can reach.

Lie on your back with both feet flat on the floor and the knees pointing toward the ceiling. Reach up with the right leg and catch the arch of the foot with a strap. Straighten the leg until you reach the painless side of your stretching edge. If your leg is in line with the right shoulder, you are stretching the central hamstring.

If you ease the leg toward the left shoulder, you will be stretching the outermost hamstring.

If you direct the leg beyond the right shoulder, you will be stretching the innermost hamstring.

If you are like most people, there will be one angle that will be harder to stretch than the others. Track the degree of stretch you have in each of the three positions. Then repeat these stretches with the left leg.

At some points, the pressure may be painful. When this happens, ease up on the pressure so that you are not tensing against it.

To work out any troublesome points in your hamstrings, begin by sitting in a padded chair. Place the tennis ball near the sit bone. Direct the ball to the hamstring where you are experiencing the most tightness or pain. Rest your weight on the tennis ball, shifting gently to increase or decrease the pressure. At some points, the pressure may be painful. When this happens, ease up on the pressure so that you are not tensing against it. Relax and breathe as before, noticing if the level of pain decreases. Gradually increase the pressure, but stay within your comfort zone.

Sometimes these tender points cluster. You may find that if you move the tennis ball a quarter of an inch in any direction, you will find another painful spot. Move to the next spot when the pain decreases by half. Follow the pain with the tennis ball, working slowly and patiently.

Sometimes the pressure on a certain point will trigger pain, numbness, or sensations like heat or tingling in other areas of the body. These "trigger" points indicate a greater degree of trauma in the tissue. Lighten up on the pressure, but stay on this point until it stops triggering. You will want to work with these points regularly, gradually restoring healthy muscle tone.

If you don't have any particular soreness in the hamstring but you want more stretch, simply move the tennis ball down the leg inch by inch, holding for 15 to 30 seconds in each place. Stop just above the knee. Repeat on the other side and be aware of any difference in sensation.

To finish the massage, come again into the strap stretch. Chart the difference in the two stretches, before and after. Stay and breathe in a comfortable stretch long enough to feel the muscles soften and elongate.

Lengthen the Adductors

Sometimes forward-bending poses are hampered by tight adductors. Sit on a padded chair or on a hard chair with a folded blanket draped over the edges. To release the right adductor, place the tennis ball in the left hand, and place the back of the left hand on the right-side edge of the chair. Lean your body to the left and drape the right inner thigh over the tennis ball. Lean your body back toward the right to apply pressure. Begin at the groin and work your way down inch by inch, staying longer at points that are particularly painful. Again stop just above the knee. You can clear both sides, or if there is one side that is tighter, focus on that side. The goal is that both sides come into balance.

Use baddha konasana (butterfly pose) to stretch the adductors. Begin sitting with the soles of the feet together. If your back rounds in this position, sit up on one or more folded blankets. Interlace your fingers around your feet, sinking the sit bones into the blanket as you lift your back. Feel the ribs stretch away from the hips. If you want more of a stretch, pivot the whole torso forward from the hip joints, keeping the back straight. Reach the sternum up and forward as you reach the sit bones down and away. Find a degree of stretch that is comfortable, so you can hold it without strain. Stay for several minutes and breathe, focusing the breath up the back of the spine on the inhale, and down the front of the spine on the exhale. Soften the hip crease and the groin. As your muscles release, follow the stretch by increasing the forward bend. To come out of the pose, reach out with the crown of the head even more as you bring your torso back to center. Straighten your legs and let the feet move like windshield wipers from side to side to release the stretch.

Restoring Spinal Balance

We've explored some ways to balance the lower body. Let's see how tennis ball pressure, followed by twists and lateral bends, can rebalance spinal muscles. If the muscles of the pelvis and legs have patterns of uneven tension, chances are they will be reflected as imbalances in the spinal muscles. If you've ever sat for a period of time on an uneven surface, you may have noticed that your back or neck felt strained. That same imbalance can be created by uneven patterns of muscle tension.

Let's see how tennis ball pressure, followed by twists and lateral bends, can rebalance spinal muscles.

Begin by placing two tennis balls in a sock and closing the open end with a rubber band. Lie on your back on a padded surface with your feet flat on the floor and place the sock so that the balls are on either side of the base of the spine. Stay there and breathe. Inch the balls up the spine, holding and breathing at the painful spots. When you get to the lower ribs, it may become too painful to continue.

You can try moving to a bed, which eases the pressure considerably. You can also substitute racquet balls, which are softer and smaller. Or you can skip the lower part of the ribs, and begin to work between the shoulder blades. Work patiently and breathe, feeling the muscles soften over the balls.

When you get near the top of the shoulders, switch back to a single tennis ball. Place the ball on the top of the left shoulder, near the joint. Tuck the tail under and lift the hips as if you are coming into bridge pose, which will place pressure on the tennis ball.

Ease the right amount of body weight onto the ball by raising or lowering the hips. Stay and breathe, taking the time to feel the muscle tissue softening with each breath. When you are ready, settle the hips back on the floor, and inch the ball toward the neck. Push back up into bridge pose to apply pressure. Repeat on the other side. Release the pose and rest.

To work up the neck, remain on your back with your feet near the sit bones, and rotate the head to the left. Place the ball at the base of the left side of the neck, making sure the ball pressures the flesh and not the spine. Slowly come into bridge pose, gauging how much pressure is right for you.

Breathe and soften, again releasing the pose to inch the ball up the neck. Then clear the right side.

The muscles we just massaged, loosely called the paraspinals, are a multilayered, complex web of support for the spine. When these muscles are tight, not only do they cause pain and stiffness, but they can interfere with the functioning of the nerves, which in turn affects organ functions. We can give the nerves the room they need with twisting and bending asanas, which stretch these muscles.

Sit up on a cushion or a folded blanket if your hamstrings don't allow your spine to straighten.

We'll start with marichyasana (sage twist). Sit in dandasana (staff pose), and bring the left foot close to the groin, knee pointing to the ceiling. Press the sit bones down into the floor and lift the crown of the head up to straighten the spine. Sit up on a cushion or a folded blanket if your hamstrings don't allow your spine to straighten. Wrap the right arm loosely around the left knee, and place the left hand on the floor behind you. Begin to twist to the left from the level of the kidneys by dropping your awareness to the individual vertebrae. Feel each vertebra twisting in relation to the one below it. Twist bone by bone all the way up to the top of the neck. Breathe deeply into the twist, which stretches the ribs and spine from the inside. Stay for several breaths, and then repeat on the other side.

Next, come into parighasana (gate pose), which stretches both the deep and superficial muscles of lateral bending. Kneel on a padded surface with hips extended. Reach the left leg out to the side, keeping the right leg perpendicular to the floor and the hips even. Turn the left foot out to a comfortable diagonal. Inhale the arms out to the sides and bend to the left, placing the left hand on the thigh and stretching the right hand palm down over the left leg. Reach out over the leg with the crown of the head, breathe fully into the right side of the spine, and focus the breath on areas that are tight. Be sure not to collapse the rib cage down, but instead reach over the leg with the crown of the head to increase the space between each vertebra. Stay several breaths, and then change sides and repeat.

These are just a few of the endless possibilities for using tennis balls to enhance your asana practice. As you reestablish the muscles' ability to lengthen, you will bring new life, strength, and energy to your limbs and spine. As blood circulation increases in previously blocked areas, other areas will rebalance as well. Most importantly, the more flow you can experience in your inner body, the more comfortably and gracefully you will move through life.

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Tennis Ball Techniques for Tight Muscles

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Imagine you have a friend small enough to fit in your purse or briefcase who will give you nightly massages, easing stress, fatigue, and muscle tension all for a onetime cost of about $3. Think yellow. Think tennis balls.

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Come down to the floor on hands and knees with a ball and a yoga block. Take the therapy ball and dig it in just above your knee, displacing some of the flesh, until the skin crinkles or dimples. Place the leg with the ball on top of the block, resting on your hands and the other knee.

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Kneady ball can help ease knee pain, stiffness

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Come down to the floor on hands and knees with a ball and a yoga block. Take the therapy ball and dig it in just above your knee, displacing some of the flesh, until the skin crinkles or dimples. Place the leg with the ball on top of the block, resting on your hands and the other knee.

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Hip mobility is key to the health of the spine. When we lack the motion at our hip joints, the spine will take up the slack by moving into flexion or extension. Here I am trying to lift my leg backward. Compare the two pictures. You can see the increase of the lumbar curve on the left, this is called extension. This creates compression and degeneration of the tissues and tension in the back muscles. This picture on the right shows my true hip motion without compensating by getting more motion through my spine.

Now, here I am lying on my back with my knees bent. On the pic on the top, the dots demonstrate having a level pelvis. As I bring my knee toward my chest, I moved past my actual motion at my hip joint and my pelvis tilts posterior or toward the floor. This action creates flexion at my spine and places more stress on the lumbar discs making me more susceptible to a disc herniation or degeneration.

Restore mobility to your hips, and save your spine from wear and tear from all that extra motion! Below are 10 of my favorite Restorative Exercises™ to free up the hips and the spine! Unless stated otherwise, hold the stretch for one minute each side.

Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT. Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.

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Top 10 exercises for hip and spine health

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Hip mobility is key to the health of the spine. When we lack the motion at our hip joints, the spine will take up the slack by moving into flexion or extension. Here I am trying to lift my leg...

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If you've got a stiff or sore neck, these extra-gentle yoga stretches can help bring you some relief.
Whether you've moved your head around too much, sat still for too long, or just slept on it wrong, neck pain can really put a damper in your day. When your neck gets too stiff, it can make it difficult to do everyday things, like drive a car or comfortably sit at a desk.

When neck pain strikes, follow this gentle sequence and say hello to a more flexible, mobile, and pain-free neck. Each of these postures is safe for beginners and can benefit even the most advanced yogi.

Suffering from a sore neck, back and shoulders? Get our mobility guide to ease pain and soreness.
Get The FREE Mobility Guide To Fix Your Pain Today!

To get the most out of this yoga sequence, be sure to take your time and breathe deeply into each stretch. Your breath is key for releasing tension from tight and stiff muscles.

Start by doing all 13 of these yoga stretches in one session, and take notes on which feel best for you. Feel free to select 2-3 of your favorites and use them regularly to prevent and relieve tension or stiffness in your neck.

All you need is a yoga mat, two yoga blocks and a towel to get started!
Quick Disclaimer: Not all neck stretches and yoga positions are safe for everyone. If you feel unsafe or unsure about any of these positions please consult a doctor who can assess your neck flexibility. Be very gentle and careful any time you are stretching your neck. Any pull, press or application of weight on your neck should be done in the most gentle and controlled manner possible. If in doubt, skip the pose and focus on the ones you can do safely and comfortably.
Yoga Stretches for Neck Pain

Child's Pose with Arms Tucked | 3-5 breaths

1. Kneel on all fours and sit back onto your heels.

2. Lower your forehead down to the mat, keeping your chin tucked in.

3. Lift your hips slightly to create room for your arms to slide between your thighs and calves.

4. Sit back on your forearms while rounding out your upper spine.

5. Lean forward to put a slight amount of pressure on your head, gently stretching your neck and shoulders.

6. Hold for 3-5 deep breaths. Keep your chin tucked to intensify the stretch.

Child's Pose with Elbows on Block | 5 breaths

1. Keeping your legs in Child's Pose, grab two yoga blocks and place them next to each other, lengthwise, about 4 inches in front of you.

2. Rest your elbows on the blocks, place your palms together and let your hands rest on your upper back.

3. Tuck your chin and allow your head to drop towards the ground in front of the blocks to elongate and stretch your neck. Hold for 5 deep breaths.

Child's Pose Thread the Needle Twist | 3 breaths per side

1. Start in Child's Pose, with both arms stretched out long in front of you.

2. Extend your right arm up towards the sky, then reach it underneath your left arm. You can prop up on your left fingertips, or you can walk your arm out in front of you for a deeper stretch.

3. Relax your head on the ground and enjoy the stretch in your neck and shoulder.

4. Hold for 3 deep breaths, then switch sides.

Supine Lying Chin Tuck with Towel | 3 breaths

1. Lie flat on your back with your knees bent.

2. Roll up a towel or use a yoga strap and place it at the base of your skull, creating a cradle for your head. Slide your hands up about six inches on both sides.

3. Lift the strap straight up to gently lengthen your neck and spine. Think of pulling the towel up rather than forward, keeping your chest open to allow for deep breathing.

4. Press your shoulders towards the ground to intensify the stretch. Hold for 3 deep breaths.

Sphinx Pose Chin Tuck | 5 breaths

1. Lie belly-down on the mat and prop yourself up with your elbows just below your shoulders, palms facing down.

2. Tilt your chin down to lengthen your neck. Keep your shoulders down and back.

3. Feel the stretch through the back and sides of your neck. Hold for 5 deep breaths.

Supported Plow | 3 breaths

1. Lie on your back and lift your legs up to rock into a plow position.

2. Touch your toes softly to the ground, or use blocks under your toes to make it easier. You may also bend your knees if this is too much of a stretch in your legs.

3. Support your lower back with your hands, and keep looking straight ahead. Do not move your neck to look to the left or right!

4. Press your shoulders down away from your ears and relax your neck. Hold for 3 deep breaths.

Angry Cat Stretch | 6-8 breaths

Standing Forward Fold with Hands Behind Head | 3-5 breaths

Seated Neck Tilt | 3 breaths per side

Seated Chin Lift | 3 breaths

1. Sit back on your heels or in any comfortable seated position.

2. Make a fist with one hand, and then cover it with the other. Place your fists under your chin, keeping your spine straight and elbows shoulder-width apart.

3. Relax and press your shoulders down as you tilt your head back and lift your elbows up towards the ceiling.

4. Gently press into your chin to feel the stretch in the front of the neck and a gentle compression in the back of your neck. Hold for three deep breaths.

Rabbit Pose | 3-5 breaths

1. Kneel with your knees shoulder-width apart, feet together and arms out long to get into Child's Pose.

2. Place the top of your head directly on the mat and as close to your knees as possible.

3. Grab onto your heels and stretch your shoulder blades apart.

4. Lift your hips and rock forward as much as you comfortably can.

5. Hold for 3-5 breaths. Tuck your chin for a stronger neck stretch.

6. Return to Child's Pose and hold for a moment before rising back up.

Seated Eagle Arms | 5 breaths

Block Supported Savasana | 6 Breaths
(Your Next Workout: 9 Exercises to Release Neck and Shoulder Pain)

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13 Gentle Yoga Stretches to Fix Neck Pain

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If you've got a stiff or sore neck, these extra-gentle yoga stretches can help bring you some relief. Whether you've moved your head around too much, sat still for too long, or just slept on it wrong, neck pain can really put a damper in your day.

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If sitting at a desk all day leaves you hunched forward, grab the nearest wall and stretch out those tight shoulders.
Even if you don't sit at a desk all day, activities like driving, watching TV, looking down at your computer or phone, or even exercising your muscles unevenly (i.e. doing too many chest presses and not enough rows) can cause your shoulders to get tight.

The issues don't stop there. Sitting all day can also put pressure on our SITS muscles - the Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis. These rotator cuff muscles support and stabilize our complex shoulder joint. When we are hunched over, the rotator cuff muscles and the pecs can stiffen, leading to tightness, pain, and loss of mobility in the arms and neck.

Suffering from a sore neck, back and shoulders? Get our mobility guide to ease pain and soreness.
Get The FREE Mobility Guide To Fix Your Pain Today!
If your shoulders are feeling tight, find a wall and take 10 minutes to stretch out those tense muscles.
Wall Chest Stretch | 30 sec per side

This stretch relieves tightness in the pecs and the subscapularis.

Upside Down Cactus Stretch | 30 sec per side

This stretches the muscles around the shoulder joint.

Overhead Shoulder Stretch | 30 sec per side

This stretch relieves tightness along the tops of your shoulders.

Overhead Triceps Stretch | 30 sec per side

This stretch lengthens the triceps and relieves tightness on the tops of your shoulders.

Wall Downdog | 30 sec

This stretch relieves tension in the shoulders, chest, and lats.

Double V | 30 sec per side

This stretch opens up the rear deltoid, infraspinatus, teres minor, and the rhomboids.

1. Stand facing the wall. Cross your right arm over your left in front of you and place your fingertips on the wall.

2. Crawl your hands out to the sides as far as you comfortably can. Work towards getting your elbows to touch the wall.

3. Your upper arms should be lined up underneath your chest. Lean into the wall and feel the stretch through the back of your shoulders.

4. Breathe deeply into the back of the body and hold for 30 seconds.

5. Release, then switch sides by crossing the left arm over the right.

Lateral Reach | 30 sec per side

The stretch relieves tight shoulders and stretches the muscles between your ribs.

Wall Prayer Stretch | 30 sec

This stretch opens up tight pecs, deltoids, lats, and the supraspinatus.

Sitting Pec Stretch | 30 sec

This stretch relieves tightness in the chest, shoulders, and forearms.
(Your Next Workout: 9 Easy Wall Stretches for Tight Hips)

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9 Soothing Wall Stretches to Release Tight Shoulders

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If sitting at a desk all day leaves you hunched forward, grab the nearest wall and stretch out those tight shoulders. Even if you don't sit at a desk all day, activities like driving, watching TV, looking down at your computer or phone, or even exercising your muscles unevenly (i.e.

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Feeling weak in the knees is only a good thing when it's over your latest Tinder date. Experiencing joint pain is an entirely different sensation-and one that's not quite so magical.

Joint pain affects one in five Americans and is one of the leading causes of disability in the U.S. Along with leg, neck, and back pain, knee pain tops the list of problem areas, according to James Rippe, M.D., a cardiologist and joint pain specialist. And we're not getting better: A 2013 study reported a 162 percent increase in knee replacements over the last 20 years in people 65 and older Effects of intensive diet and exercise on knee joint loads, inflammation, and clinical outcomes among overweight and obese adults with knee osteoarthritis: the IDEA randomized clinical trial. Messier SP, Mihalko SL, Legault C. JAMA, 2013, Oct.;310(12):1538-3598..

So how do you know if you're at risk? Factors like inactivity, carrying too much bodyweight, poor posture, improperly treated injuries, and insufficient nourishment can all contribute to knee pain, Rippe says. Luckily, by taking better care of your knees throughout your life, starting as early as your thirties, you can strengthen joints and potentially save yourself from years of daily pain and discomfort.

What You Can Do Now

One of the best things you can do for knee health is simply maintaining an active lifestyle. "Your joints thrive on movement," Rippe says. "Always try to remember that some activity is better than no activity." Rippe recommends low-impact activities, like swimming, brisk walking, or cycling, and considering taking health supplements that provide glucosamine and chondroitin to strengthen and lubricate knees.

On the flip side, too muchmovement can be hard on your joints. So if you're one of those people who just can't quit their HIIT habit or long-distance runs, there are some simple moves and stretches you can try that will help alleviate pain.

Since multiple muscles overlap the knee joint-including your calf, thigh, hamstrings, quadriceps, gastrocnemius, and soleus-and work together to flex, extend, and stabilize the knee, the exact source of pain isn't always obvious. "This means you want to think about stretching all the tissues around the knees," says Lauren Williams, a certified personal trainer and head coach at New York City's athletic-based training studio Tone House.

Here, Williams shares six of the best (and simplest) moves that target all those muscle groups. Try to do these stretches after every workout to keep your knees healthy now and in the future.

READ THIS NEXT: The Best Restorative Yoga Poses to Relieve Stress

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6 Simple Moves to Eliminate Knee Pain for Good

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Feeling weak in the knees is only a good thing when it's over your latest Tinder date. Experiencing joint pain is an entirely different sensation-and one that's not quite so magical. Joint pain affects one in five Americans and is one of the leading causes of disability in the U.S.

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As many a runner (including me!) can confirm, your iliotibial (IT) band, a thick band of tissue that runs from your hips to your knee and shin on the outer side of each leg, should not be ignored. Tight IT bands can lead to ITBS or IT band syndrome, which manifests as pain on the outside of the knee cap and can make it hard - or impossible - to stick with your running hobby.

Whether you're well-versed in IT band-related pain or are just hoping you never have to experience it, specific exercises can help relieve pain and keep your IT band happy. These 13 stretches and exercises focus on loosening your IT band and strengthening quads, hips, and glutes in order to ensure you never have to skip a run because of ITBS again. If you're experiencing ITBS-related knee pain, remember to ice until the swelling goes down, rest, and skip any of these exercises if they are too painful on your knee.
Source: POPSUGAR Studios

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Knee Pain? Start Doing These Exercises ASAP

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As many a runner (including me!) can confirm, your iliotibial (IT) band, a thick band of tissue that runs from your hips to your knee and shin on the outer side of each leg, should not be ignored.

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Meniscus Tear Exercises

Are you looking for meniscus tear exercises? A knee Meniscus Tear can be managed with following some general exercise guidelines. Of course, as part of the overall treatment program, utilize ice therapy to help minimize localized pain and swelling. In addition, avoid all aggravating activities.

It is important that both stretching and strengthening exercises be performed pain free. You may feel some discomfort with the range of motion exercises but do not push into pain.

If you do not have a limitation in your knee range of motion, only follow the strengthening exercises. If you do have ROM restrictions, follow the stretching exercises to increase your mobility first before moving on to the strengthening exercises.

As part of a knee exercise program, consider using a stationary exercise bike. Repetitive motion helps to mobilize and lubricate stiff joints.

Meniscus Tear Exercises: Stretching

Prone Hang

Lie on your stomach with your legs hanging over the edge. Position your leg so that your knee cap is off the edge of the bed. Relax your leg and allow it to hang as straight as possible. Try to let the leg hand for 2-5 minutes. Repeat a couple of times a day.

Heel Slide

While lying on your back, hook a rope or dog leach around your foot. Use the rope to pull your foot up toward you buttocks, allowing your knee to bend. Bend your knee until you feel a strong stretch. Hold for 20 seconds. Repeat 10 times.

Meniscus Tear Exercises: Strengthening

Quad Set

Position yourself with the knee as straight as possible. Roll up a hand sized towel and place it directly under the knee. Keeping your heel on the ground, push the back of your knee against the towel. Hold for a count of 5. Repeat 2 sets of 10 repetitions.

Straight Leg Raise

Position yourself lying on your back with the arthritic knee straight and the opposite knee flexed. Tighten the quadriceps muscle on the involved leg. Keeping the muscle tight, lift the leg off the ground and up to the level of the opposite bent knee. Lift and lower leg slowly. Repeat 2 sets of 10 repetitions.

Bridges

Lie on your back with both knees bent. Keeping your stomach tight, slowly lift your buttocks up off the floor. Hold at the top for a count of 5 seconds. Repeat 2 sets of 10 repetitions.

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Meniscus Tear Exercises, Treatment and exercises options for knee meniscus tears

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Are you looking for meniscus tear exercises? A knee Meniscus Tear can be managed with following some general exercise guidelines. Of course, as part of the overall treatment program, utilize ice therapy to help minimize localized pain and swelling. In addition, avoid all aggravating activities.