Banish Aches: 5 Effective Exercises for Common Ailments



Banish Aches: 5 Effective Exercises for Common Ailments



Published: May 22, 2014



Are you familiar with swelling, migraines, lower back pain, or leg pain? If so, it’s time to get acquainted with a simple set of exercises that can help alleviate these issues. These exercises are designed to prevent common ailments such as varicose veins, headaches, and morning swelling.



You can easily perform these exercises at home at any convenient time—either in the morning before work to give you a boost of energy for the day or in the evening after a busy workday to help you relax and unwind before bed. Always consult with your doctor before starting any new exercise routine.



Varicose Veins



Relieve tension in the legs and improve blood circulation (repeat 5-8 times)



Lie on your back, extend one leg and hold it slightly above the floor, bend the other leg at the knee and pull it towards you. Slowly extend the bent leg upwards so that your toes point towards you. Ensure that your leg is perpendicular to the floor. Switch legs and repeat the exercise.



Migraine



Stretch the neck and improve blood circulation (repeat 3-5 times)



Sit cross-legged. Extend your right arm upwards and your left arm to the side. Lean to the left and hold this position. Repeat on the other side and return to the starting position. Then, extend your left arm to the side, tilt your head to the right, and use your right hand to gently pull your head towards your shoulder. Return to the starting position and repeat on the other side.



Spine



Relieve tension in the back muscles (repeat 5-8 times)



Get on all fours with your palms on the floor and your head straight. Arch your lower back and hold this position for a few seconds. Then, round your back upwards and hold this position. Exhale as you stretch your muscles to enhance the therapeutic effect. Alternate between these positions.



Ligaments



Stretch the calf muscles and back muscles (repeat 3-5 times)



With one leg slightly bent and the other extended forward with the toes pointing upwards, place your hands behind your back and lean your torso slightly forward. Slowly squat on the supporting leg while raising your hands upwards. Hold this position for a few seconds, then return to the starting position, switch the supporting leg, and repeat the squat.



Leg Swelling



Stretch the glutes and the front of the thigh (repeat 5-8 times)



Sit on the floor in a half-split position: bend the front leg at the knee and extend the back leg straight. Point your toes. Place one hand on the floor for support and use the other hand to grasp the heel of the back leg and gently pull it towards your back. Keep your back straight. Hold this position for a few seconds, then switch legs and the supporting hand. Repeat the exercise, alternating legs, 5-8 times.



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