Work It Out

Stretching is a powerful way to relax muscles, decrease pain and improve energy. Following are several quick techniques, excerpted from “The Healing From the Inside Out Empowerment System: A Complete Mind-Body Approach to Maximum Health and Wellness,” with the permission of author and Weston, Florida-based physical therapist Debbie Milam.

Before starting any exercise or stretching program, always consult your physician; these exercises can be harmful if not done correctly. Ideally, perform three repetitions of each exercise three times a day.

Neck Rotation

- Stand or sit as straight as possible.

- Tilt the left side of your head (ear) toward your left shoulder.

- Pull your right shoulder down gently. Hold this position for a count of five seconds.

- Repeat on the right side.

Shoulder Rolls

- Stand as straight as possible.

- Shrug your shoulders up toward your ears. Hold this position for a count of five.

- Roll your shoulders backwards and drop them toward the ground. Hold this position for a count of five.

Scapular Release

- Stand as straight as possible and raise both arms to chest level.

- Place your right hand behind your left elbow.

- Gently and slowly pull your left arm toward your right shoulder. Hold this position for five seconds.

- Repeat on your right arm.

Lower Back Stretch

- Lying on your back, bring one knee at a time to your chest and hug it with your arms. Hold this position for five seconds.

- Perform the stretch on your other knee.