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The Best At-Home Exercises That Help Reduce Inflammation, Trainer Says

All you need is your body and a resistance band.
FACT CHECKED BY Alexa Mellardo

One of the often neglected parts about living a super fit, active lifestyle is recovery. If you're constantly training hard and getting active on the daily, then chances are, your body will need time to rest and recover. When you don't take that time to recover, you can build up inflammation in certain body parts, such as your shoulders, chest, back, and hips.

Besides eating a healthy diet that's high in vegetables, fruits, and healthy fats, there are certain activities you can do to help bring down inflammation in your body. The key to reducing inflammation in certain areas is to perform mobility movements that improve range of motion and also increase blood flow. All you need is your own body and a resistance band!

If you don't know what you do, I have you covered with these trainer-approved at-home exercises that can help bring down inflammation. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

1

Brettzel Stretch

brettzel stretch
Tim Liu, C.S.C.S.

Lay on one side of your body with your top knee pulled up towards your belly button and with the bottom hand and your quad pulled back with the top hand. Turn your head away from your body, and drop your shoulder towards the ground. Inhale through your nose while filling up your belly with air. As you exhale, drop your shoulder, and increase the range of motion. Repeat a few more times until your shoulder touches the ground, or until you're stuck at the current range of motion. Complete 5 breaths on each side.

Related: Kick Up Your Immunity Fast With These 5 Natural Boosters, Says Science

2

Alternating Pigeon Pose

alternating pigeon pose
Tim Liu, C.S.C.S.

Get down on the floor, and start by rolling your left leg underneath you and straightening your right leg back. Feel a nice stretch in your glute and hip, hold the position for a bit as the muscle releases, then switch to your other leg, and repeat. Do 5 reps on each side.

3

Downward Dog Calf Stretch

downward-dog-stretch
Tim Liu, C.S.C.S.

Position yourself in the downward dog pose with one foot crossed over the other. Drop the heel to stretch your calf, perform a calf raise, and drop your heel again to increase the range of motion. Once you've got your heel to the ground, switch legs. Do 5 reps on each side.

Related: Get Killer Abs Fast With These 3 Effective Exercises, Trainer Says

4

Pec Stretch

pec stretch
Tim Liu, C.S.C.S.

Position your arm and elbow at 90 degrees against a doorway or stable beam. Keeping your core tight and shoulder blade pulled back, turn your body away. You should feel a nice chest stretch. Hold the position, then slowly increase the range of motion as the pec relaxes. Once you've held the stretch for the prescribed time, switch sides. Complete 20 to 30 seconds on each side.

5

Band Over and Backs

band over and backs stretch
Tim Liu, C.S.C.S.

Start by grabbing a resistance band with a wide grip and your arms fully straight. Keeping your chest tall and core tight, raise the band over and behind your head until it touches your lower back, getting a good pec and shoulder stretch in as you pass through. Return back to the starting position before performing another rep. Perform 15 to 20 reps.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more
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