If you suffer from pain, you’re in good company. According to the U.S. Pain Foundation, a staggering one in four Americans experience pain daily. That’s 24.3% of the adult population.
A high percentage of individuals in this bracket have a chronic condition that’s causing discomfort. But many other factors can contribute to everyday aches and pains, from physically straining your muscles, to catching a virus, having a vitamin deficiency or even something unsuspected, like not getting enough restful sleep. It’s important to identify the root of your discomfort so you can address and manage it long-term. But what can you do for immediate relief?
While the first important step is speaking with your healthcare provider, there are several methods you can try to alleviate aches and pains, including taking over-the-counter anti-inflammatory medications, when appropriate. A warm bath can be soothing and relieve joint or muscle stiffness, while a cold compress can help reduce swelling. But a bit of gentle exercise or stretching can truly be a life-changing remedy when it comes to decreasing muscle tension, boosting flexibility and offering relief.
We’re here to help with a routine you can do in the comfort of your home—and you don’t even need to leave the couch to get started! We spoke with an expert who breaks down the best couch stretches for aches and pains.
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Why Your Couch Is Secretly the Best Tool for Relieving Stiffness
A key benefit of incorporating a couch into your workouts is that you don’t have to get down onto the ground. That may seem like an obvious perk, but Domenic Angelino, MS, CSCS, FNS, CPT, Chief Exercise Scientist at FitCraft, says it can make a major difference.
“If you’re already dealing with chronic pain or have limited mobility, then getting onto the floor can be uncomfortable while also potentially making your condition worse,” Angelino tells Parade, adding, “There’s also a psychological barrier for some people that’s worth thinking about. Many people are naturally on their couch while at home. They don’t have to do anything special to start exercising from that position. By contrast, getting on the floor requires a stronger intention to transition to doing exercise. It can inhibit some people.”
Keep in mind that this isn’t necessarily the case for everyone. Some individuals might perform better or achieve greater results when they separate their workout and relaxation spaces—especially if their couch is not firm or supportive.
Now, let’s dive into the best trainer-recommended couch stretches to add to your routine, according to Angelino.
Stretch 1: The Modified Couch Stretch for Tight Hip Flexors
If you’re specifically looking for couch stretches for your hip flexors, this modified version can help relieve tightness. Here’s exactly how to do it:
Begin standing tall in front of the couch with your feet hip-distance apart. Lift one leg behind you, allowing the top of your foot to rest on the couch. The soles of your feet should be pointed straight up. Then, bend the knee of your standing leg to lower yourself, like you’re lunging in place. As you descend, allow your elevated leg to naturally extend behind you. Lower as far as you comfortably can. Hold the position for 30 to 45 seconds. Switch sides. Repeat for 2 to 3 sets per side.Angelino points out, “You can also modify this exercise further for a deeper stretch by placing your back knee on the couch itself and your toes on the backrest of the couch. This allows your thigh to move even farther back behind you as you lunge down, leading to a more potent hip flexor stretch.”
Stretch 2: The Seated Figure-4 for Lower Back and Glute Relief
Do you have aches and pain in your lower back and/or glutes? Try this seated figure-4 stretch. Here’s how to do it:
Begin seated on the couch with one foot planted flat on the ground and your knee bent. Lift your opposite leg and cross your ankle over the thigh of your grounded leg. Use your hands to hold your lifted leg in this position. Then, keeping your glutes firmly planted on the couch, bend forward while keeping your back flat. Hold for 30 to 45 seconds as you feel a solid stretch in your lower back and glutes. Switch sides. Repeat for 2 to 3 sets on each side.Related: ‘I’m a Pilates Instructor—This Is the Best Move To Help With Stiff, Tight Hips’
Stretch 3: The Supported Chest Opener for Posture and Upper Back Tension
This final stretch serves as an effective chest opener for posture and addressing upper back tension. Here’s how to do it:
Begin seated on the couch with your feet firmly planted on the ground. Keep your torso tall and lift your arms out in front of you to shoulder level. Gradually pull your arms out and back, focusing on bringing your shoulder blades together. Move your arms back as far as you’re comfortably able to without lifting your butt or changing your torso position. Hold for 30 to 45 seconds. Then, keeping your arms at shoulder level, gradually bring them forward and cross them around your body to give yourself a hug. Hold for 30 to 45 seconds. Repeat this sequence for 2 to 3 sets.Related: This Is the Best Pilates Exercise for Stronger Glutes, According to Instructors
Common Mistakes To Avoid When Stretching on the Couch
When performing couch stretches, it’s important to avoid certain mistakes to ensure you’re getting the most out of your session. Here are some of the most common ones to avoid:
Allowing your glutes to come off of the couch. Keep your glutes planted on the surface during stretches where they’re supposed to stay on the couch so you can preserve your form. Rushing through a stretch. Don’t rush from one motion to the next just to cross a stretch off the list. Keep in mind that how you get from point A to point B matters. Placing your foot too far forward during the hip flexor stretch. According to Angelino, the perfect distance depends on the length of your limb, but you typically want to position your foot close enough that you feel stable in your starting position. Letting your held leg drift forward during the seated figure 4 stretch. This makes the stretch all-around less effective. Angelino recommends using your hands to keep the leg in proper positioning while you bend.Related: These One-Minute Stretches Can Work Wonders for People Over 50, According to Physical Therapists
How Often Should You Do These Stretches To See Relief?
Angelino recommends stretching five to six days a week, if possible. If that’s too challenging, strive for two to three days per week when just starting. After all, some stretching is better than none at all!
“It’s also worth keeping in mind that whether stretches give you relief or not will depend entirely [on] what specifically causes your discomfort,” Angelino stresses. “Some people, for example, have tight hip flexors. Some people’s hip flexors are totally fine. Stretches work best for muscles that are too tight. They won’t magically fix all pain, they just help if they align with the needs of your specific condition.”
It’s always wise to check in with your healthcare provider or a physical therapist before starting a new workout routine. Once you do and if you are fully cleared, happy stretching!
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Sources:
U.S. Pain Foundation. (2022). A chronic pain crisis. Cleveland Clinic. (2024, January 24). Nonsteroidal anti-inflammatory medicines (NSAIDs). Johns Hopkins Medicine. (n.d.). Ice packs vs. warm compresses for pain. Domenic Angelino, MS, CSCS, FNS, CPT, Chief Exercise Scientist at FitCraftHence then, the article about i m a personal trainer here are the 3 best couch stretches to relieve aches and pains was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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