woman stretching armFeeling sore or tight? During quarantine, you might have increased physical activity or become more sedentary while working from home. Whether you’ve overused muscles or experienced inactivity, both instances can lead to nagging aches and pains.

Regular chiropractic treatment can help release unwanted tension, while improving your flexibility. Adding stretches to your morning routine or daily workout is an easy way to care for your muscles. Here are 5 moves you can try at home.

1. Butterfly Stretch

This stretch is for the hips and back. While sitting on the floor, bring the bottom of your feet together and keep your knees down.

Hold your ankles for balance and try to push your knees as far to the floor as you can. Everyone’s level of flexibility is different, so only go as far as you feel comfortable.

2. Knees to Chest Stretch

Lie down on your back and interlock your fingers around your knee. With your neck relaxed and head on the ground, bring the knee as close to your chest as you can.

This move will stretch the hips, lower back and hamstrings. Make sure to repeat the motion on your other leg.

3. Standing Hamstring Stretch

This is a great stretch to do in the morning. While standing, bend down as far as you can towards the floor and grab the back of your legs. If you are more flexible, try to touch your hands to the ground.

To avoid lightheadedness, make sure to come back up slowly from the bent-over position. This stretch will target your neck, back, hamstrings, calves and glutes.

4. Triceps Stretch

Whether sitting or standing, get into a position that is comfortable. Raise your arms above your head and reach your fingertips down one at a time to touch the top of your back.

With your other arm, slowly pull your elbow towards you. This is a great upper body stretch for your neck, shoulders and triceps.

5. Forward Lunge

Lunges are a great warm-up before exercising. Start with your feet together, then take a large step forward with one leg. Bend both knees until they are at a 90-degree angle. Repeat this stretch with the other leg forward to warm up your hips and quads.
 
As you continue these stretches, you may notice your body becoming looser and more flexible over time. If you have any questions about chiropractic adjustments and other pain relief techniques, contact The Chiropractic Health Center of Glastonbury today!

"This is an outstanding office focused on not just relieving discomfort, but promoting optimal health. I look forward to my maintenance visits to keep my neurological system in tuned up condition."
Ellen P.
"I lost my cousin (who was also a lifelong best friend) tragically back in November and happened to mention it during an adjustment, and a few days later, I received a handwritten sympathy card from Dr. Joe and the team. Things like that go a long way! I recommend CHCG without reservation."
Maxwell T.
"My whole family goes to Chiropractic Health Center of Glastonbury. My other half has been getting adjustments for years and he has been the driving force for the family to get checked out. He says since he has been coming here, if his back has any issues or is out, it seems to get better much faster than ever before. If you've had any problems with your back, you'll know that speaks volumes. We trust this group!"
Maggie P.
"Great experience! Our whole family goes and we have referred other family members. Dr. Wade is awesome, he listens and wants what is best for his clients."
Kayla B.
"There is no better place than Chiropractic Health Center, from the moment you step into the office, you are welcomed with a smile and they even manage to remember every patients name. They put a lot of emphasis on your care, you start feeling better with every visit. I would recommend this practice over any other possible treatment/office in the state."
Carlos V.
"I still can't say enough good things about Dr. D. and his staff. My level of care remains excellent and Dr. D continues to go above and beyond to take care of my family's health, even helping my daughter find and transition to a new chiropractor when she moved out of state. Truly a practice that cares about its patients!"
Lisa C.
"I still can't say enough good things about Dr. D. and his staff. My level of care remains excellent and Dr. D continues to go above and beyond to take care of my family's health, even helping my daughter find and transition to a new chiropractor when she moved out of state. Truly a practice that cares about its patients!"
Lisa C.
"I still can't say enough good things about Dr. D. and his staff. My level of care remains excellent and Dr. D continues to go above and beyond to take care of my family's health, even helping my daughter find and transition to a new chiropractor when she moved out of state. Truly a practice that cares about its patients!"
Lisa C.
"From the moment you walk into the office, you are welcomed with a smile and they even manage to remember every single patient's name. They treat you like family and put a lot of emphasis on your care. I started coming to this office when my son was about 4 months old and now at 11 months old, I have seen SO much progress with his neck that I myself started to see Dr D. and I am very grateful to have found such a wonderful place."
Nichole C.
"Dr. D has been providing an integrative approach to the health and well being of my family for over 25 years. He is not only a highly skilled practitioner, but is a compassionate and caring person, not only to his patients but to the community.
Susan K.
"Dr. D has to be one the most caring and supportive individuals I have ever met, I consider him a friend. Doc has taken care of me, my family, and a group of my friends. I will always recommend chiropractic care as a needed practice to maintain a healthy body and will only recommend Dr. Patrick DeFrancesco and the Chiropractor Health Center of Glastonbury to anyone I come across who is in need."
Christopher B.
"From the moment you walk into the office, you are welcomed with a smile and they even manage to remember every single patient's name. They treat you like family and put a lot of emphasis on your care. I started coming to this office when my son was about 4 months old and now at 11 months old, I have seen SO much progress with his neck that I myself started to see Dr D. and I am very grateful to have found such a wonderful place."
Nichole C.
"The administrative staff and practitioners are all friendly, capable, efficient, and very responsive. In addition, Dr. Keith Wade is knowledgeable, passionate about his craft, patient and thorough in answering questions. As a direct result of all that, my low back, ankles an knees feel much better, I am in less pain, and I am less afraid that my back will keep hurting or "going out." I am very grateful."
Malinda B.
"Great experience! Our whole family goes and we have referred other family members. Dr. Wade is awesome, he listens and wants what is best for his clients."
Kayla B.
"I lost my cousin (who was also a lifelong best friend) tragically back in November and happened to mention it during an adjustment, and a few days later, I received a handwritten sympathy card from Dr. Joe and the team. Things like that go a long way! I recommend CHCG without reservation."
Maxwell T.
"I lost my cousin (who was also a lifelong best friend) tragically back in November and happened to mention it during an adjustment, and a few days later, I received a handwritten sympathy card from Dr. Joe and the team. Things like that go a long way! I recommend CHCG without reservation."
Maxwell T.
"This is an outstanding office focused on not just relieving discomfort, but promoting optimal health. I look forward to my maintenance visits to keep my neurological system in tuned up condition."
Ellen P.
"Such a great experience in understanding and learning how to treat my chronic pain! The office staff is wonderful, informative and empathetic! Dr. D is also invested in making you to your best self! They found a convert here!"
Debby D.
"I have had amazing experiences here, from the front staff to the doctors. They explain everything to you in detail and in a way you understand. I would highly recommend them."
Marguerite R.
"Amazing place to get realigned! Everyone in here is highly knowledgeable and genuine. I've been a patient here for 10+ years and recommended it frequently!"
Kyle M.
When I first came, I was out of alignment and had joint soreness but through my continual sessions, my overall health has improved 100%. I want to thank all the staff for their support and education."
Benjamin I.
"From the moment you walk into the office, you are welcomed with a smile and they even manage to remember every single patient's name. They treat you like family and put a lot of emphasis on your care. I started coming to this office when my son was about 4 months old and now at 11 months old, I have seen SO much progress with his neck that I myself started to see Dr D. and I am very grateful to have found such a wonderful place."
Nichole C.
"Great experience! Our whole family goes and we have referred other family members. Dr. Wade is awesome, he listens and wants what is best for his clients."
Kayla B.
"I strained my lower back a month prior to an Ironman race. I was unable to sleep, walk or sit, never mind continue training as planned. The entire office staff is beyond kind, caring, professional and runs extremely smooth. I was explained every step and procedure, along with a patient education class that really helped me understand what was wrong with my back and steps to fix it. Dr Wade was able to get me sleeping, walking and able to compete in my triathlon. 5 stars for many reasons and would highly recommend."
Dylan H.
"From the moment you walk into the office, you are welcomed with a smile and they even manage to remember every single patient's name. They treat you like family and put a lot of emphasis on your care. I started coming to this office when my son was about 4 months old and now at 11 months old, I have seen SO much progress with his neck that I myself started to see Dr D. and I am very grateful to have found such a wonderful place."
Nichole C.
"Being a part of this chiropractic "family" has been a totally positive experience. The office itself is calming and clean, the office staff is friendly and engaging and makes a point to know everyone's name. Regarding the professional staff, I feel like I have gotten top quality care. I would definitely recommend this practice!!"
Diane Z.
"Best chiropractor in town!!! This office is amazing and always there when you need them! I’ve been a patient of Dr. D for over 25 years can’t say enough about him...you won’t be disappointed!"
Amy W.
"I'm a very active individual and lower back pain was getting in the way of activities I love. While my back is still a work in progress, the time spent with Dr. D has been well worth it. I just ran 2 marathons in 2 weeks and these sessions helped me run these races with no back pain."
Matt from mission FITNESS
"My whole family goes to Chiropractic Health Center of Glastonbury. My other half has been getting adjustments for years and he has been the driving force for the family to get checked out. He says since he has been coming here, if his back has any issues or is out, it seems to get better much faster than ever before. If you've had any problems with your back, you'll know that speaks volumes. We trust this group!"
Maggie P.
"I have had amazing experiences here, from the front staff to the doctors. They explain everything to you in detail and in a way you understand. I would highly recommend them."
Marguerite R.
"Great staff. Listen, understand, and educate you throughout the process. Flexible with scheduling and will do everything they can to accommodate you."
Hunter R.
"Our family has been clients since 1994 and since 2005, we have been one of his long distance clients moving to New Hampshire! We have continued with monthly adjustments as he is truly The Best of The Best!"
Skip G.
"I'm a very active individual and lower back pain was getting in the way of activities I love. While my back is still a work in progress, the time spent with Dr. D has been well worth it. I just ran 2 marathons in 2 weeks and these sessions helped me run these races with no back pain."
Matt from mission FITNESS
"Best Chiropractic center in the State. I went to three chiropractors and none of them got my lower back back into place. I went to see Dr. D. and he snapped me back to normal in the first visit. Look no further. This place is the pinnacle of Chiropractic."
Joseph B.
When I first came, I was out of alignment and had joint soreness but through my continual sessions, my overall health has improved 100%. I want to thank all the staff for their support and education."
Benjamin I.
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