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Wall-Assisted Full Body Stretch for Pain Relief

Writer's picture: UnityUnity

Updated: Jan 28


Quick full-body stretching routine for relieving shoulder pain, back pain, and knee pain, with detailed descriptions for each stretch

Here's a quick full-body stretching routine designed to alleviate shoulder pain, back discomfort, and knee issues, complete with detailed instructions for each stretch:


  1. Hamstring and Calf Stretch (Legs Against the Wall)

    • Position: Lie on your back, positioning your hips as close to the wall as possible. Extend your legs straight up against the wall.

    • Execution: Keep your legs straight and feel the stretch in your hamstrings and calves. For a deeper stretch, point your toes towards your body.

    • Duration: Hold for 60 seconds. If you desire a more intense stretch, move your hips closer to the wall.


  2. Groin Stretch (Legs in a V-Shape Against the Wall)

    • Position: Remain lying on your back with your legs extended up the wall.

    • Execution: Allow your legs to gently fall apart into a "V" shape, using gravity to stretch your inner thighs and groin.

    • Duration: Hold for 60 seconds, ensuring the stretch remains comfortable and controlled.


  3. Glute Stretch (Wall-Assisted Pigeon Pose)

    • Position: From the wall position, place one foot against the wall while crossing the opposite ankle over your thigh, forming a "figure 4" shape.

    • Execution: Gently push your knee away from your body, feeling a stretch in your glutes and inner groin. Scoot closer to the wall for a deeper stretch if needed.

    • Duration: Hold for 60 seconds per leg, completing two rounds on each side.


  4. Lunging Hip Flexor Stretch

    • Position: Begin in a kneeling stance, with one knee on the floor and the opposite foot flat on the ground in front of you.

    • Execution: Tilt your pelvis forward and gently shift your hips to stretch the quads and hip flexors while keeping your back straight.

    • Duration: Hold for 60 seconds on each side, repeating two rounds.


  5. Chest Stretch (Lying Front Stretch)

    • Position: Start lying on your stomach. Extend one arm out to the side at a right angle (90 degrees) from your body.

    • Execution: Slowly twist your torso towards the extended arm, allowing your body to open up and stretch your chest. Ensure the stretch is significant yet comfortable.

    • Duration: Hold for 60 seconds on each side, completing two rounds for optimal benefit.


This routine can be practiced daily to reduce stiffness, enhance flexibility, and relieve common tension in the shoulders, back, and knees. Remember to maintain deep, relaxed breathing throughout each stretch to boost relaxation and effectiveness.

quick full-body stretching routine for relieving shoulder pain, back pain, and knee pain, with detailed descriptions for each stretch
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