About a third of people in the UK have musculoskeletal pain, ranging from arthritis to general back pain, according to the NHS. The causes vary, from sedentary lifestyles weakening and tightening muscles to autoimmune conditions and diseases causing joint and bone degeneration.
Any pain that is serious, sudden or chronic should be discussed with your GP. But for discomfort and niggles that make daily life annoying, movement is the one easy way to support the body. Here, experts share how to stretch and strengthen away pain from head to toe.
“All these exercises should be performed within pain-free or mild discomfort ranges,” says Laura Wilson, a leading physiotherapist and founder of The Swiss Touch clinic. Meaning: don’t push through pain. “Gradually increase the intensity over time to build capacity and restore movement.”
For neck pain, try chin tucks
“Neck pain is one of the most common complaints I see in clinic,” says osteopath Anisha Joshi, founder of OsteoAllies. “Spending too long in one position or tensing from stress can add muscle tension in your neck and may predispose you to pain.”
Sit tall, then gently pull your chin straight back (not down) towards your neck, so it sits above your collarbone. Feel a lengthening through the back of your neck and hold the posture. This will strengthen the deep neck flexors that support good posture.
You can also try: upper trapezius stretch
Sitting on the edge of a chair, reach down to grip the front of the seat with one arm. In slow, controlled movement tilt your head away from the reaching arm towards your shoulder and you lengthen through the side of the neck. Hold for about 30 seconds and repeat on the other side.
For shoulder pain, try wall slides
Shoulder pain is one of the most common complaints, often due to overuse, says Wilson. “The joint is inherently mobile and requires strong muscular coordination for stability. Over time, repetitive overhead activity, poor posture or weak stabilising muscles can create abnormal loading patterns and lead to injury,’ she adds.
Stand facing a wall and place both forearms against it, resting vertically with your elbows bent. Gently press your forearms into the wall and slide them upward, keeping light pressure through the elbows and forearms. Avoid lifting your shoulders up towards your ears. At the top, you should feel your shoulder blades rotate and wrap around the ribs. Repeat for up to 15 reps.
You can also try: banded rotation
Attach a resistance band to a sturdy surface at elbow height. Stand side-on with the band in the furthest hand, elbow bent at 90° and tucked against your waist. Slowly rotate your forearm outwards, keeping the elbow pinned into your waist. Pause briefly, then return with control. Ensure your shoulder blades are squeezed together and are kept low down your back. Repeat for up to 15 reps.
For elbow pain, try isometric wrist extensions
Elbow pain is often caused when the tendon is repeatedly overloaded through gripping or lifting. “However, elbow pain is rarely just a local problem,” Wilson explains. “Restrictions in the forearm, reduced shoulder or scapular control and even nerve sensitivity can all increase strain on the elbow tendon. The most effective recovery combines progressive tendon loading with targeted mobility work.”
Sit with your forearm supported on a table, palm facing down, holding a light dumbbell. A tin of beans or other weighted item could also work. Gently lift your wrist a few centimetres while your elbow remains pressing down into the table. Hold the position for 30-45 seconds, keeping the movement pain-free or below a 3/10 strain.
You can also try: forearm ball rolls
Place a small massage or tennis ball under your forearm (palm facing down) on a table. Gently roll from wrist to elbow, pausing on any tight or tender spots. Slowly rotate your forearm while maintaining gentle pressure to mobilise the fascia (the clingfilm-like connective tissue that connects your muscles, bones and organs).
For wrist pain, try flexor stretches
Wrist pain can come from daily activities such as typing, texting or manual work, which places repetitive stress on the wrist tendons and joints, as well as sudden injuries, nerve compression and arthritis, says Claire Mills, a physiotherapist and founder of Core LDN. “These moves, combined with rest breaks from repetitive tasks, could significantly ease discomfort over time,” she says.
Extend one arm in front with the palm facing up.Gently pull the fingers back with the opposite hand until a stretch is felt in the forearm. Hold for 20 to 30 seconds and repeat two to three times.
You can also try: wrist extensor stretches
With the arm outstretched and palm facing down, gently pull the fingers toward the body. Hold for 20 to 30 seconds, repeat two to three times
For mid-back pain, try wall angels
“Mid-back pain is often the result of prolonged sitting, poor sleep, or poor breathing mechanics,” says Joshi, explaining that shallow breath means the ribs and back don’t move regularly enough. “The thoracic spine is designed to be mobile, but when it stiffens, other areas like the neck and lower back start compensating, leading to upper-body pain.”
Stand with your back against a wall and extend your arms out to the side with your elbows bent at 90 degrees. Slide your arms up as high as they can go while remaining in contact with the wall. Repeat up to 15 times.
You can also try: open books
Lie on your side with your knees bent at 90 degrees and your head supported by a block or pillow. Reach your arms directly away in front of you and then lift your top arm up and across your body, towards the floor behind you. You’ll feel a rotation through your spine and your chest opening. Repeat three times.
For lower back pain, try pelvic tilts
Low back pain remains the leading cause of disability worldwide, according to the British Medical Journal. “It can be triggered by many factors, from poor movement habits and prolonged sitting to muscle imbalances. It’s rarely about a single bad movement and more about what you do repeatedly. When your muscles don’t stabilise the spine properly, or when your hips are tight and limit movement, the lower back ends up doing too much work,” says Joshi.
Lie on your back with knees bent and feet placed flat on the floor. Tilt your pelvis to flatten your lower back gently into the floor, then release. You should feel the deep stabilising muscles in your glutes, lower back and pelvic floor activating.
You can also try: alternating bird-dogs
Come into an all-fours position on hands and knees. Keeping your back still, extend your opposite arm and leg so they are in line with your trunk, then lower back down. Repeat up to 10 times on each side.
For hip pain, try 90/90 rotations
“The hip is a major load-bearing joint, so even small deficits in glute strength or pelvic control can cause pain. Research consistently supports targeted strengthening and mobility work to improve tendon load tolerance, restore movement patterns, and reduce pain long term,” explains Wilson.
Sit on the floor with both knees bent at 90°. Allow your legs to fall to the floor so that both knees are facing the same direction. Lift your chest to sit tall as you slowly rotate your hips, moving your knees across your body to rest on the floor in the other direction. Breathe through the stretch. It’s best to keep it active rather than holding for a long time.
You can also try: side-lying hip abduction
Lie on your side and bend your bottom leg so the knee is in front of you and in line with your hips. Keep your top leg straight, toes slightly turned down, and lift it high – try not to allow your leg to move forwards or backwards. Pause at the top for two seconds before lowering with control. Repeat up to 20 times.
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Read More For knee pain, try wall sits
“Knee pain can be caused by irritation of the tissues around the kneecap due to poor alignment, muscle imbalance or overuse, as is common in runners. More serious issues include ligament injuries, like an ACL tear, and meniscal tears, where the cartilage in the knee is damaged. Strengthening the supporting muscles and improving knee alignment can ease discomfort and avoid future injury,” says Mills.
Stand with your back against the wall. Walk your feet out until you can lower your body into a seated squat position with your knees ideally bent at a 90-degree angle. Aim to hold for between 10 seconds and one minute, depending on your ability level. You can progress this exercise by adding weight to your thighs.
You can also try: static quads
Sit with your legs straight in front of you. Gently squeeze the thigh muscles and push the back of the knee into the floor. You can add a rolled-up towel under the knee if it helps your mind connect to the action. Hold for five to 10 seconds, repeat 10 times.
For ankle pain, try the ankle alphabet
“The most common cause I see of ankle pain is usually sprains, which overstretch or tear the ligaments, leading to pain, swelling, and instability. Overuse injuries of the tendons can also be common in runners or those who spend long periods on their feet, and biomechanical issues like feet or high arches can place abnormal stresses on the ankle and surrounding structures,” says Mills.
While seated, “draw” the alphabet in the air with your big toe. This gently moves the ankle through multiple ranges, improving mobility.
You can also try: a single-leg balance
Stand on the affected leg for up to 30 seconds, progressing to standing with your eyes closed or standing on an unstable surface. This is vital for retraining the stabilising muscles and preventing re-injury.
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