14 Easy Exercise Moves to Help Relieve Pain

If you are experiencing pain in your body, exercise can actually be a great natural aid in alleviating it. Try these exercise moves to get rid of your pain naturally.

Calf Raises

Start out by standing with your feet about shoulder length apart with your hands bracing the wall or a door frame. While concentrating on your calf, push your body up on to the balls of your feet. This stretches and stimulates the calf, relieving pain.

Over Head Stretch

This can either be performed laying down or standing up. Place your legs close together and stretch your hands straight above your head as far as you can. This will alleviate stress and tension throughout the entire upper body.

Touch Your Toes

Stand with your legs a little wider than shoulder length apart on a soft surface. Stretch down and try to touch your toes without bending at the knee. Don’t worry if you can’t touch them! Go as low as possible without causing pain.

Wall Sitting

Find a nice sturdy wall and press your back to it. Slide down until you find yourself in a 90 degree angle. Sit in this position as long as you can to strengthen your core and leg muscles.

Leg Raises

While laying on your back, place your hands directly at your sides or underneath your buttocks. While keeping you legs straight and knees together begin to raise your feet towards the ceiling. This is great for the core and eliminating aches.

Superman

Lay face down on a comfortable surface with your hands extended above your head. Begin to lift only your head, arms, legs and feet off the ground. If performed properly, this will leave your core still on the ground.

Shoulder Bridge

Lay on your back and place your feet at a 45 degree angle firmly on the ground. Use the leverage to push your butt and lower back off the floor towards the ceiling. If this is too easy, try using only one leg to balance your body.

Light Dumbbell Press

Find a nice set of light dumbbells and a sturdy seat. Put the dumbbells above your head with your elbows at a 90 degree angle. Begin to press the dumbbells up until you reach lockout. Finally, bring the dumbbells back down.

Arm Circles

This exercise can be performed either sitting or standing. Place your arms straight out to your sides forming a ‘T’ shape. Begin to spin your arms in small circles as if you were washing a car. This is a perfect exercise for eliminating shoulder pain.

Quad Stretch

While standing, find an object or wall to balance yourself. Take your sore leg and try to touch your heel to your buttocks. Once there, grab your ankle with your free hand and being to stretch the quad muscle in the upper leg.

Planks

While using a yoga mat, lay flat on your stomach. Put your forearms about shoulder length apart and place them underneath your chest on the floor. Using the leverage of your forearms, push yourself up into almost a push up position. Once you reach the top hold yourself there for 10 to 30 seconds.

High Steps

This exercise movement is almost like an exaggerated version of walking. As you step, bring your knees up high and act as if you were about to hit them against your elbow. Doing this motion with every step is a great way to strengthen the leg and core muscles.

Lunges

This may be a more advanced movement, but it’s one of the best you can perform to fight pains in the legs and lower back. Start walking but with each step extended your stride as far as you can. Lower your back knee (the leg that isn’t extended forward) and try to touch it on the ground.

Foam Rolling Muscle Groups

Lastly, foam rolling each sore muscle group is excellent for eliminating pain. Purchase a foam roller and place the sore area on the roller. Use your body weight to roll back and forth to get rid of that pain.