The Simple Secret to Preventing and Treating Pain

In today's world of managed care, patients must increasingly participate in important decisions about their health care. In the area of pain control, the old advice of "take two aspirin and call me if it still hurts" has given way to myriad choices incorporating the latest medical advances and ancient healing systems. The simple stretching exercises below are just one example of the easy, effective techniques for preventing and treating pain you'll find in the Complete Guide to Pain Relief.

Back
Sit on a mat or firm mattress with your legs extended straight out. Slowly lean forward and reach your fingers toward your toes. Use a fluid motion; never jerk or bounce.

Neck
Sit in a comfortable position and slowly bend your head forward until your chin touches your neck. Without moving your shoulders, rotate your head slowly and try to touch your right shoulder with your chin. Go back to the middle, and repeat rotation toward your left shoulder.

Shoulders and Arms
Reach one hand over the head and as far down your back as you can. You can use the opposite hand to push the elbow toward your back. Repeat with the opposite hand.

Pelvis
Lie on your back with your knees bent. Squeeze your buttocks and tip your pelvis forward. Hold for a count of five and repeat 5 to 10 times.

Legs
Lie flat on your back with both legs fully extended. Bend one knee and grasp the leg just above the knee with both hands and slowly bring the knee toward your chest. Repeat with the other leg, and then do both knees together.

Calf Muscles
Stand facing a wall with your feet about four inches apart and 10 to 12 inches away from the wall. Keeping your back straight, lean forward and press your shoulders against the wall until you feel a pulling or stretching of the calf muscles. Hold for 30 seconds and repeat three times.

Whole Body
Lie flat on your back with your legs extended. Raise your arms above your head and reach as far as you can while pointing your toes and stretching your legs. Hold for a count of five and repeat three times.