Stretching
A person should immediately stop the activity producing a muscle cramp and stretch it out when it occurs. Remember that stretching is essential not only before exercise but also after.
The constricted muscle can be stretched and gently massaged to help it relax. Stand up, shift weight to the leg that is cramping, and softly bend the knee if having a calf cramp or charley horse. Sit on the floor while one leg is bent and the other foot is spread out in front. Maintain a straight leg while softly bringing the foot back.
The first and simplest technique to stretch a back spasm is to move around; this will help relax your back muscles and ease the spasm. For the back muscles to relax, walk slowly and steadily.
When using a roller for a stretch, lay on the floor with a roller parallel to the spine. The person’s back should be moved over the roller, up to the shoulder blades, and then down to the belly button. Keep both arms folded across the chest.
