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      "title": "Save these 10 pictures! Say Bye Bye with local pain in the shoulders, neck, back, and knees!",
      "body": "​​The lifestyle of modern people is very bad, sitting in front of the computer all day, and lack of exercise, so often feel physical pain.\n\nThe following stretching exercises can be carried out on the seat, which is convenient and simple. Whether you are at home, in the office or on a bench in the park, you can do these stretching exercises to relieve body pain.\n\nRelieve lower back pain\n\nLower back pain is very common and can make people feel weak. This action can perfectly relax the muscles and relieve pain. The best part is that it is suitable for stretching anywhere.\n\n![image.png](https://cdn.steemitimages.com/DQmS6yuyChs7inj5PwjFFt1GF8XDYB6jyurYTbAExQsmHdG/image.png)\n1. Raise the front of the thigh while breathing deeply and bring the front of the thigh close to the chest cavity\n\n2. Hold this position for 3 seconds.\n\n3. Exhale slowly while slowly lowering your legs.\n\n4. Repeat this action 10 times on the other side.\n\nRelieve shoulder pain\n\nThere are many reasons for shoulder pain, including tight shoulder muscles, or twisting the shoulder when lifting a heavy object. This action can help you relieve shoulder pain, and the simplicity of the action allows you to easily perform it in the car or even in the elevator.\n\n![image.png](https://cdn.steemitimages.com/DQmXYQEVytghd6wenax2uGNDnB2kpaP9HuhuNMkYjsADUgH/image.png)\n1. Shrug your shoulders while breathing deeply, bringing your shoulders close to your ears.\n\n2. Hold this position for 3 seconds.\n\n3. Exhale slowly while slowly lowering your shoulders.\n\n4. Repeat this action 10 times.\n\n\nprompt:\n\nWhen you lower your shoulders, try to imagine your shoulder blades descending to the ground.\nRelieve foot pain\n\nWhen you stand or walk for a long time in a day, your feet are prone to pain, then you might as well try this action.\n\n![image.png](https://cdn.steemitimages.com/DQmSafkkj45t3aeWUdG7FNxN1wgahMBJru36BFzyeoS1mBA/image.png)\n1. Place one foot in front of the other.\n\n2. Put your back foot down and roll it toward the ground.\n\n3. Gently apply pressure so that you can feel the entire foot stretch.\n\n4. Keep this action for 30 seconds.\n\n5. Slowly release your foot and return to the original position.\n\n6. Repeat the same action with the other foot.\n\nprompt:\n\nIf you can take off your shoes, the effect is better.\n\nRelieve wrist pain\n\nThere are many reasons for wrist pain, the most important of which is people who use computers all day long. The following simple stretching actions can relieve your wrist pain.\n\n![image.png](https://cdn.steemitimages.com/DQmUTXSComZFHmKALsjgUNBEiSnhhmN31wW2izUhTUntHpz/image.png)\n1. Sit at the edge of the front of the chair.\n2. Straighten your body and turn slowly to the right.\n3. Stretch the left leg as far back as possible.\n4. Bend your right leg at a right angle.\n5. Lift your chest up while leaning your left hip toward the floor.\n6. Keep this action for 30 seconds.\n7. Slowly retract the left leg and return to the original position.\n8. Repeat the above actions in the other direction.\n\n\nprompt:\n\nThe leg behind you should try to keep your knee straight.\n\nRelieve gluteal muscle pain\n\n\nSitting for a long time or extracting heavy objects can cause gluteal muscle pain. The following stretching exercises can be done by sitting on a chair, very simple.\n\n![image.png](https://cdn.steemitimages.com/DQmYwtVnEcGqpruW59D9WCNfJV91UA5S75GhsKCz7JGbgz2/image.png)\n\n1. Sit on the front of the chair.\n2. Put your right ankle on your left knee.\n3. Keep your back straight and lean forward until you feel the gluteal muscles stretched.\n4. Keep this action for 30 seconds.\n5. Sit up slowly and put your feet back on the ground.\n6. Repeat the above action with another leg.\n\nprompt:\n\nYou can apply gentle force to the knees of the bent legs, which will allow the muscles to be stretched even more.\n\nRelieve back pain\n\n\n\n\nBack pain can also be as painful as lower back pain. Moreover, the back muscles are large and complex, and it is easy to be injured, but fortunately you can do this stretch at any time to relieve the pain.\n\n![image.png](https://cdn.steemitimages.com/DQmPuhhknoGbebaAjFLdR7RvLC4BxLj94UKZxdnVTz2AcU2/image.png)\n1. Put your right hand on your left shoulder and your left hand on your right shoulder.\n2. Take a deep breath.\n3. Keep this action for 30 seconds.\n4. Slowly open your arms and put them back to your sides.\n\n\nprompt:\n\nWhen you are in a hug position, it is better to bend forward slowly, and try to keep breathing as smooth as possible throughout the stretching process.\n\n\n\n\nRelieve knee pain\n\n\n\n\n\nThousands of people suffer from knee pain and have to seek medical treatment. This simple action can avoid or reduce knee pain, all you need to do is stand up.\n\n![image.png](https://cdn.steemitimages.com/DQmaegFQ9Zrmn7kAavSZo6FCfqbrykwQi2gAWbR4qz2d7Cc/image.png)\n\n1. Sit on the front of a chair, straighten your body, and place your feet flat on the ground.\n2. Stand up slowly, moving slowly and smoothly.\n3. Keep standing for 5 seconds.\n4. Slowly return to a sitting position.\n5. Repeat this action 10 times.\n\n\nprompt:\n\nNo matter where you are, make sure that your knees do not extend beyond your toes.\n\n\n\n\n\nReduce neck pain\n\n\n\n\nThe neck is one of the easiest parts of the body to stretch. The following simple action can help you relax the neck muscles.\n\n![image.png](https://cdn.steemitimages.com/DQmNjRUdGTY9J1ZVHLG2w9x6dAsLeM8ZVp6xAJP1LM4F4Bw/image.png)\n\n1. Sit on the front of a chair, straighten your body, and place your feet flat on the ground.\n2. Tilt your head to one side and bring your ears close to your shoulders until it is fully stretched.\n3. Keep this action for 30 seconds.\n4. Slowly return the head to the middle.\n5. Repeat the action on the other side.\n\n\nprompt:\n\nYou can also pull the head gently to get a better stretch. ​​​​",
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