Flex Stick: Three movements to alleviate discomfort.

Movement 1: Shoulder Rotation

One of the primary sources of discomfort in the upper body can be attributed to tightness and tension in the shoulders. A simple yet effective movement to alleviate this discomfort is the shoulder rotation exercise.

Movement 2: Hip Flexor Stretch

Many individuals experience discomfort in the lower back and hips, which is often caused by tight hip flexors. To alleviate this discomfort, incorporating a hip flexor stretch into your routine can be highly beneficial.

Movement 3: Spine Extension

Discomfort in the back can stem from poor posture and lack of mobility. One movement that can help alleviate this discomfort and improve spinal health is the spine extension exercise.

How to Perform the Movements

Movement 1: Shoulder Rotation

To perform the shoulder rotation exercise, follow these steps:.

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1. Stand or sit with your spine straight and your shoulders relaxed.
2. Bring your right arm up, bending your elbow to a 90-degree angle and keeping it close to your body.
3. Rotate your right shoulder clockwise, making gentle and controlled movements.
4. Repeat the rotation for 10-15 times and then switch to the left side.
5. Perform 2-3 sets of this exercise, gradually increasing the range of motion and speed as you feel comfortable.

Movement 2: Hip Flexor Stretch

To stretch your hip flexors and alleviate discomfort, follow these steps:.

1. Start in a kneeling position, with your right knee on the ground and your left foot forward, creating a lunge-like stance.
2. Engage your core and gently press forward, shifting your weight onto your left foot.
3. You should feel a stretch in the front of your right hip.
4. Hold the stretch for 20-30 seconds and repeat on the other side.
5. Perform 2-3 sets of this stretch, gradually increasing the duration as you gain flexibility.

Movement 3: Spine Extension

To perform the spine extension exercise, follow these steps:.

1. Lie on your stomach with your arms extended above your head.
2. Engage your core and lift your chest off the ground, keeping your gaze forward without straining your neck.
3. Hold the lifted position for 10-15 seconds and then lower back down.
4. Repeat this movement for 10-12 reps, gradually increasing the duration of each lift as your back gets stronger.

Conclusion

By incorporating these three movements into your regular routine, you can effectively alleviate discomfort in various parts of your body.

The shoulder rotation exercise helps release tension in the upper body, the hip flexor stretch targets the lower back and hips, and the spine extension exercise improves spinal mobility and posture.

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