Don’t start the New Year with last year’s aches and pains. Taking a couple of minutes out of your day to stretch, whether in the morning or sitting at your desk, can make all the difference in preventing pain. By implementing stretching routines, your muscles stay strong, flexible, and healthy.

While all areas of the body are important for stretching, focusing on the back, shoulders, and knees is crucial because of how much we use those muscles. Here are five easy stretching routines to leave pain behind in 2022.

Knee to Chest Stretch (Targets the Back)

  • Lie on your back with knees bent and feet flat on the ground
  • Tighten abdominals and press spine to the floor
  • Bend your right knee and hug your knee towards your chest, placing hands on your right leg
  • Return to starting position and then repeat with opposite leg
  • Repeat two to three times

Lunging Hip Flexor Stretch (Targets Knees)

  • Kneel on the left knee and keep the right shin to the ground
  • Move right leg back behind you while keeping your right foot facing the ceiling
  • Place both hands on the right knee and push yourself forward
  • Keep torso and head aligned
  • Hold for 20 seconds
  • Switch legs and repeat

Shoulder Stretch

  • Stand with feet hip-width apart
  • Place left hand on your right shoulder
  • Cup left elbow with your right hand
  • Roll shoulders down and back as you pull your left elbow across the chest
  • Hold 10 to 30 second
  • Return to starting position and repeat three to four times
  • Repeat on other side


  • Raise arm and bend it so that your hand reaches toward the opposite side
  • Use your other hand and pull the elbow toward your head
  • Hold for 10 to 30 seconds
  • Repeat on the opposite side

Hamstring Stretch

  • Remain seated with one leg extended outward
  • Reach towards your toes
  • Hold for 10 to 30 seconds
  • Repeat on the opposite side

Access Sports Medicine Can Help with Lingering Pain or Injuries

Incorporating stretches into your daily routine can help prevent injuries and lessen pain, but if you feel that a stretch is harming your body more, it may be time to stop and think of an alternative solution.

At Access Sports Medicine, we’re here to help provide you with the necessary treatments to remedy those nagging pains to deter any further damage.

Visit us today to start your New Year off pain-free.