Common "Stretching Exercises" queries answered by top doctors | iCliniq

Stretching Exercises

Doing stretching exercises regularly can increase your flexibility, range of motion, and blood flow. It also helps in improving your posture, prevents back pains, relieves stress, and calms you down.

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All the answers published on this website are written by verified Health and Wellness Experts and Therapists. The Content has been moderated by the iCliniq Content Review Team before publication. Post your health questions on iCliniq-Wellness by choosing the right Wellness Specialty and get them answered. Your queries will be answered 24/7 by top Wellness Experts from iCliniq-Wellness.

Kindly suggest a solution for my left knee pain.

Query: Hi doctor,I have pain in my left knee while bending. I also have pain on the backside of the left-hand shoulder while sitting on the floor for the past 15 days. I remember that one day of my sleeping position was worse. Kindly suggest me a solution to get out of this.   Read Full »

Mohammed Wajid

Answer: Hi, Welcome to Kindly check your posture and maintain it properly while doing work or studies. Kindly check from which position you are getting more pain and please check whether it gets radiated to your knees. You can take a calcium-rich diet and apply a hot pack twice a day to the k...  Read Full »

Why am I unable to fully rotate the left leg without pain after an injury five months back?

Query: Hello doctor, I am a 60-year-old male, my height is 5.9 feet, and my weight is 213.8 pounds . I have no underlying health conditions or take medication. I play indoor sports, and five months back, just before the covid lockdown measures, I jarred my left leg on the squash court during play. The pain...  Read Full »

Sreenivasa Rao

Answer: Hello, Welcome to In my opinion, you might have a muscle injury that is not recovered properly. So there is inhibition in your hip muscles that is still protecting the joint by getting stiffer to limit the movement of the joint. There is nothing to worry about. The first thing is to get...  Read Full »

Why are my biceps so painful after gym workout?

Query: Hi doctor, I am 31 years old, weight 152 lbs and height 5 feet 7 inches. I recently started a gym, and this is the first time that I have ever done gym. My instructor made me do bicep curls and hammer. Post that, I did not feel any pain. But after approximately 24 hours, I felt pain in my biceps. My...  Read Full »

Sreenivasa Rao

Answer: Hello, Welcome to Do not worry about your current complaint as it seems to be normal muscle soreness. Absolutely nothing to worry. I suggest you do a lot of icing over both biceps, gentle stretching to be done for both biceps, gentle massage over the biceps muscles. If you have any an...  Read Full »

How to treat unbearable shoulder pain?

Query: Hello doctor, I cannot rotate the left side of my shoulder for five days and continues severe pain, which is not letting me sleep.  Read Full »

Mohammed Wajid

Answer: Hi, Welcome to The main shoulder joint is a ball-and-socket joint, which allows a very wide range of movement. The joint is surrounded by a tough fibrous sleeve called the capsule, which helps to hold the joint together. A group of four muscles and their tendons make up the rotator cu...  Read Full »

Please give basic examples for rehabilitation of grade 2 hamstring injury.

Query: Hello doctor,I am looking for a basic example of a six weeks rehabilitation program for a grade 2 hamstring strain.For example:Week 1: rehabilitation and stretches.Week 3: rehabilitation and stretches.Week 6: rehabilitation and stretches. Please suggest.  Read Full »

Jani Hemang Sudhakarbhai

Answer: Hello, Welcome to A hamstring strain can be resolved easily with exercise rehabilitation and ultrasound therapy. As you mentioned I am giving such a protocol that you can follow. Week 1 rehabilitation and mild stretches, warm-up, and ice therapy. Week 2- 3 rehabilitation and mild st...  Read Full »

I am pretty flexible but doing center splits cause sharp pain. Why?

Query: Hi doctor, I do a couple of sports to have some hip flexibility. I am pretty flexible, and I can do right and left splits. But when doing the center split, I get a stopping pain in my outer hip with no stretch in my inner thigh. If I rotate my knees back and hips forward, I can do more stretch, but ...  Read Full »

Sreenivasa Rao

Answer: Hi, Welcome to There are many factors, other than tight inner thigh muscles that limit the split, especially the center split. Bony restriction in the hip joint, as the hip joint bone gets jammed into the socket because of extreme coxa vara angle (angulation between the neck and shaft...  Read Full »

Is there any stretching exercise that will free up an unstable sacroiliac joint?

Query: Hello doctor, I have an unstable sacroiliac joint that gives me pain, which is relieved by adjustment for a few days. My doctor tells me it is not stabilized, but may become that way sometime in the future, but now needs frequent treatments. What should I do? Is there any stretching exercise that wi...  Read Full »

Sreenivasa Rao

Answer: Hello, Welcome to In my opinion, I would like you to do glute stabilization exercises as those exercises will help you stabilize your pelvis, and thereby your back and SI joint. Along with those stabilization exercises, some simple hip mobility exercises will help you reduce the load ...  Read Full »

I am unable to sit crossed and straight legs. Can physiotherapy help?

Query: Hi doctor,I am 27 years old male. I am unable to sit crossed legs, also unable to sit with straight legs. While trying to sit crossed legs, I am unable to keep my back straight and also left knee does not touch the ground completely and I tend to fall backward. Similarly while sitting with straight ...  Read Full »

K. Thomas Jefferson

Answer: Hi, Welcome to The problem you are suffering from is because of excessive use of chairs while sitting. The reason you are not able to sit with your knees close to the floor maybe because of the tightness of the muscles on the inner side of your thigh which needs stretching. It may also ...  Read Full »

Why is my shoulder not rotating fully?

Query: Hello doctor,I have been suffering from shoulder rotation and mobility issues when I play sports. When I throw a ball, my shoulder is not fully rotating. It is mostly the external rotation of my shoulder.  Read Full »

Sreenivasa Rao

Answer: Hello, Welcome to Your shoulder mobility issue could be mainly due to flexibility and stability issues associated with the shoulder girdle. This could be more pronounced, especially playing a sport involving throwing, as the flexibility is always compromised due to stability and more...  Read Full »

How to recover from my lower back pain and stiffness?

Query: Hi doctor, I have severe pain in the lower back region. I have this problem for a few days. The pain is present only on the lower back just above the hips. I feel stiffness and pain in the lower back in the mornings. I have the pain radiating towards my upper spine when I squeeze the upper back mus...  Read Full »

Joshua Aaron Gomez

Answer: Hi, Welcome to You have a muscle spasm. Evaluate your sleeping conditions and ensure that you are sleeping on a supportive mattress that is not over seven years old. When sleeping on your back, place small support under the lower back and knees. You can use a small pillow or rolled to...  Read Full »

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