You can learn about muscle pull and related stretching exercises.


It is common to have a pulled muscle in your back, neck, and calves. A pulled muscle is a type of strain in the muscle or soft tissues connecting your bones with muscles. Muscle pull is also termed myalgia and it can occur in any muscle of the body.


You may experience any or a few  of the following:

1. Pain that lasts for a few minutes or remains constant. It can be severe or mild, localized or widespread.

2. The part experiencing strain may turn sore, stiff, and even swell.

It is possible to experience weakness with limited motion of that particular part of the body.


1. Lifting with your back instead of your legs.

2. Improper posture while performing your workout or other physical activities.

3. Warm-up raises the heat in the muscle tissue and increases the deformation threshold of muscles. Failure to do so leads to strain or injury.

4. Overexertion or poor flexibility of muscles.

5. Neuromuscular junction disorders that occur due to the improper functioning of nerves connected with muscles

First Aid:

1. Apply ice to the swollen area using an ice pack or a cloth to avoid direct contact of ice with the skin.

2. Soak in warm water with Epsom salts.

3. Try to hold the affected area at an elevation.

4. You can consider having anti-inflammatory medicines.

5. Slowly and gradually increase the affected muscle’s activity to improve blood circulation and avoid stiffness.

6. If the pain and swelling become severe, it is advised to acquire medical attention from a professional.


Calves muscle stretch

1. Keep your hands at shoulder line.

2. Put one leg forward and bend your knees.

3. Move in to a lunges position.

4. Stretch the other leg behind as much as possible.

5. Hold here for 15 seconds.

6. Repeat the first three steps with the opposite leg.


Side rotation

1. Simply rotate your head from your neck to the left side.

2. Make sure you do this stretching very slowly.

3. Now rotate it to the other side.

4. You can repeat this as many times you want and hold it for as long as it makes you feel better.

5. You can also tuck your chin up and down to release that tension in the muscles.

Side bend

1. In this exercise, you need to gently lower your neck towards the the shoulders.

2. Again, make sure you go very slowly and feel the stretch.

3. Avoid lifting your shoulder up, instead reach out to them with your ear  to feel the stretch in your muscles.


90° forward bend 

1. Open your legs to shoulder line.

2. Lean your body forward to 90°.

3. Make sure your hands are stretched completely in front.

4. Feel the stretch in your spine and stay there for the next 15 seconds.

Modified pigeon pose – back and glutes

1. Bring your right leg forward towards your palms.

2. Straighten the left leg by stretching it behind completely moving down with your glutes.

3. Now push your body forward and rest your hands on the yoga mat. This step is similar to child’s pose.

4. Make sure you stretch your spine and your legs to feel the pull on your glutes and your back.

5. Now, repeat the same with the other leg.

Cobra Pose

1. Lie down on your stomach.

2. Bring you hands to the chest-line.

3. Now raise your upper body and look towards the ceiling or the sky.

4. Inhale to push the chest forward and exhale to push the naval downwards.

5. You may stay here for 15 secs.