Achy and sore muscles? Try these five stretches!

Updated: Dec 13, 2021

Do you have a back ache? Do you feel stiff? Tired of having a sore body?

Most aches and sores are caused by muscle tension around the body. In many cases, this is a result of poor posture or having to spend long hours seated at the desk or driving. Muscle tension occurs when your muscles try to accommodate and stretch to the unnatural posture that is being required of them.

An easy and doable remedy to aches and body sores is doing stretches. It keeps your body in motion, relieving muscle tightness.

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In this blog, let’s go through 5 stretching exercises for tired muscles and easing away tension. If you do these regularly, you will be noticing the difference!

Shoulder Shrugs

  1. Sit or stand with your back straight and both feet on the floor.

  2. Let your arms hang by your sides.

  3. Hold your tummy in.

  4. Now lift both shoulders up towards your ears. Hold them there for a count of 5.

  5. Now let them drop back to a normal resting position. Let gravity help so that they really drop back quickly.

  6. Repeat 3 times.

Arm and Shoulder Stretch

  1. Sit or stand with your back straight.

  2. Let your arms hang by your side and hold your tummy in.

  3. Lift your right arm to shoulder height.

  4. Now stretch your arm across the front of your chest.

  5. Support your arm above the elbow but don’t pull your arm or try to force it.

  6. Further across your chest than is comfortable.

  7. Hold for a count of 5 then repeat 3 times.

  8. Repeat with your left arm.

Hand Clasp

  1. Sit or stand with your back straight

  2. Let your arms hang by your side and hold your tummy in

  3. Interlock your fingers behind your back, palms together

  4. Now stretch your arms down your back with your thumbs against your bottom

  5. See if you can straighten your elbows but don’t force them

  6. Hold for a count of 5 then repeat 3 times

  7. Now change the interlocking of. Your fingers and repeat again


  1. Lie on your stomach on a flat surface

  2. Raise both your arms and your legs at the same time, as though you are flying.

  3. Hold for five seconds, then return to the starting position.

  4. Repeat 10 times.

Knee to Chest Stretch

  1. Lie on your back on the floor, then lift one leg and bring your knee toward your chest.

  2. Hold for five seconds, with your abdominals tight and your spine pressed to the floor.

  3. Release and repeat on the other side.

  4. Repeat the sequence 10 times.

Boost Your Stretching Routine

Staying active is one of the top ways to beat body aches and sores, particularly around major joints such as your back, knees, hips, and shoulders.

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