There are many ways to stretch a muscle. Consult an exercise specialist, athletic trainer, physical therapist or occupational therapist if you have specific questions. By fitting some of these stretches with relaxation breathing into your daily schedule, you will enhance your strength and increase your energy while warding off back and neck pain.

Eye stretches  Keeping head straight, look out of the corners of your eye to the right, then to the left, then down and finally up. Don't move your headjust your eyeballs. Don't hurry. Incorporate relaxation breathing. (Example: Breathe in deeply through your nose as you look right, breathe out through your mouth as you bring you eyes back to forward or neutral position). Keep your neck and shoulder relaxed throughout the stretching session.

Wrist stretches  Bend your right wrist down while applying light tension to the top of the right hand with your other hand if needed. Then, turn the right arm so the right palm is facing up. Bend the fingers down and away from the palm with the fingers open and relaxed. You can apply a light tension with your other hand across the base of the fingers and upper palm area for more stretch. Repeat with the left hand and wrist.

Thumb stretches  Turn palm up. Place one thumb on top of the other. Stretch one thumb, then the other.

Hand and finger stretches  Make a fist, one at a time, and hold it tightly for 2-3 seconds. Then open your fingers wide and stretch your hand and finger muscles like a cat's paw.

Shoulder shrugs  Shrug or lift the tops of your shoulders up toward your ears. Hold the position for 2-3 seconds and then relax your shoulders and lower to the starting position.

Shoulder rolls  Sit or stand maintaining good posture. Roll your shoulders backwards and hold. Reach behind the lower back with both arms and interlocking the fingers will allow for a fuller stretch of the chest area. Roll the shoulders forward; extend the arms out in front at shoulder level with the fingers interlocked and palms facing out. This will stretch the upper back.

Neck stretch # 1  To stretch the muscles that rotate, flex and extend your neck, slowly turn your head as far to the right as is comfortable and hold. Repeat to the left. Next, drop your chin gently toward your chest. Do not push on your head with your hands!

Neck stretch # 2  To stretch the muscles that move your neck laterally, slowly lower the right side of your chin toward your right collar bone and shoulder area. Repeat to the left.

Hamstring stretch  To stretch your hamstrings (upper back of the leg) while seated, sit back in a chair with the lower back supported. Place your hands under the right knee area and slowly lift up the leg with knee bent toward the chest. Repeat with the left leg.

Lower leg and ankle stretch  While seated, first extend or point the right toes and foot straight ahead. Hold the stretch (you may place the upper most toe area on the floor for support). Then, place the back of the right heel on the floor and pull toes and upper foot toward the front of the lower leg and hold for a calf stretch. Repeat with the left lower leg and foot area.

Quadriceps "tense and relax" exercise. Sit up straight in a chair that properly supports the lower back while maintaining good posture with your feet flat on the floor. Extend the right lower leg out and up until your right leg is straight; hold for 2-3 seconds while contracting the quadriceps muscle (front of thigh muscle). Then, relax the quadriceps muscle and slowly lower the leg to the floor. Repeat with the left leg.

Seated lower back/abdominal "tense and relax" exercise. Sit up straight in a chair with the lower back supported and feet flat on the floor. Relax your hands and arms in your lap. Contract (tighten) the upper and lower abdominal muscles as you breathe in deep through your nose (this will push the lower back against the chair support). Hold contraction for 2-3 seconds, then relax as you exhale through your mouth.

For tips to prevent sore, tight muscles, see Reduce Tension at Work.