4 Jan And a crick in the neck is not only annoying and painful, but it can also lead to headaches and upper back pain. To help reduce the aches and pains try a few of these satisfying stretches. After taking a long, hot shower to help loosen the muscles, try a few (or all) of them for a little instant relief. You'll feel. Learn how to use stretching properly to reduce chronic pain and improve your freedom of movement. Whether you're a yogi, runner, body builder, corporate CEO or aging baby boomer, there's growing evidence that stretching offers numerous benefits for optimal health and performance. Regularly stretching increases and maintains a healthy range of motion, it improves posture and eases pain, boosts circulation and calms. Knee to Chest. Use this stretch to align pelvis and stretch lower back and rear end muscles. Lie flat on your back with toes pointed to the sky. Slowly bend your right knee and pull your leg up to you chest. Wrap your arms around your thigh, knee or shin, and gently pull the knee towards your chest. Hold for 20 seconds and. Training for flexibility should not hurt regardless of the type of stretching you are performing. There are a variety of stretching methods and techniques, but all of them should be done pain free. Most people are familiar with static stretching, which involves holding a stretch over time for a particular muscle or muscle group . Do you have pain when stretching or is stretching pain preventing you from stretching? Stretching can indeed be dangerous. The resistance in a joint to stretch is a mechanism of protection to soft tissues in the joint to prevent over extension. Forcing a joint beyond its normal range of motion can result in pain, sprains, strains.