Having aching feet and tight back muscles after standing too long in taraweeh prayer?
InshaAllah, God-willing, these aches and pains will be rewarded as they result from actions done to please Allah. There are some quick solutions to help relieve you of these physical challenges leading into the special Ramadan prayers that require long bouts of standing, bowing, and prostrating.
Firstly, the actions of our salah or required daily prayer itself is a form of exercise as we stand tall and then bend and go down on our knees and hands in prostration – stretching almost every limb and muscle of our body. The repetition of those movements can cause some soreness and tightness in various parts of our bodies such as our knees, necks, back, and feet.
I want to share a resource that might help. Amanah Fitness, a fitness company run by Health Psychologist Amina Khan geared towards helping Muslim women becoming healthier, has provided warmups and stretches that can be engaged in before, after, or even during taraweeh or a long qiyaam (long-standing prayer in the middle of the night). They have compiled a video called Ramadan Prayers Warmup & Stretching that demonstrates a series of 5-minute stretches that can be done standing or sitting on a chair.
Here is a summary of the exercise and the prayer position it supports.
Jumping Jacks: This exercise helps to stretch the four major limbs and helps to pump blood to your brain to keep you awake.
Rotating Wrists and Stretching Your Thighs: Warming up your wrists will help to hold your sujood (prostration) longer. Stretching your thighs will also help you go deep into your prostration for a longer period.
Alternating Lateral Lunges: This exercise helps to stretch your inner thighs. This stretch will help you stand longer in the rukoo’ (bowing) position.
Woodchopping with squats: This exercise will stretch all your upper and lower back muscles simultaneously. Folding your arms while standing for a long time can take a toll on your upper back, especially.
Hip circles: This exercise will help to stretch all your hip extension muscles and help you sit comfortably in the tashhahud (seated) position.
Hamstring Stretch: This stretch loosens your hamstring muscles along your entire leg and will help you bow down with ease in prayer.
Arm Circles with Bear Hug: This exercise will loosen your shoulders and stretch your upper back muscles. It will make folding your arms across your chest in prayer more comfortable.
World’s Greatest Stretch: This is one last stretch that manages to warm up all the muscles in the body. It includes extending your body forward to stretch your thighs, arms, and back. And then it requires to lunge back in a way that stretches your hamstrings.
Shake it off to finish: Shake your hands and feet alternately to bring the blood back to your extremities. This action immediately helps to bring comfort to your limbs after all that stretching!
I hope you are able to comfortably engage in your prayers this Ramadan with the help of these stretches and warmups, inshaAllah.
Sumayya Khan is a homeschooling mother of two and a teacher. She has worked with several Islamic schools and organizations in the last 10 years. She is currently studying the Qur’an through Al-Huda Institute. In her free time, she loves to spend time with her family and friends, play sports, enjoy nature, and read books. She currently resides with her family in Toronto, Canada.
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