- Warm up your muscles before stretching by walking for 10 to 15 minutes
- Don't bounce! Slowly increase your stretch as you feel your muscle relax
- Stretch only to the point of tension not to the point of pain
- Remember to breathe
- Stop immediately if you feel severe pain
Wednesday, January 29, 2014
Stretching! It's good for you!
One of the best ways to stay out of our office or the medical doctor's office for back pain is, PREVENTION! We tell our patients that one of the best forms of prevention is ACTIVITY, and one of the best activities that you can do for your back is STRETCHING!
Many people roll their eyes at the thought of having to stretch. And let's be honest its not the most comfortable thing in the world to do. However, increased flexibility is a great way to keep your joints moving and prevent future injuries.
Before beginning it's important to consult your health care professional to make sure that stretching is safe for you to perform. Stretching should never cause extreme pain or numbness and tingling, if it does a patient should stop immediately from performing that activity. One of the most important things to remember about stretching is to start out slowly.
With most patients who suffer from low back pain, one of the first stretches we start them out with is that of the hamstrings. Below is a quick example of one way to stretch your hamstrings:
Start in a seated position with your hips at 90°, your knees fully extended in front of you and your toes pointed toward the ceiling. Slowly and gently bend your chest toward your legs while keeping your spine straight and keeping your eyes focused straight ahead. Be careful to also keep your knees fully extended and your arms outstretched over your legs (touch your toes if you can). Hold this position for ten seconds and then slowly and gently return to the starting position.
In order to achieve the maximum benefit from stretching below are a few tips offered by the American Chiropractic Association to consider:
For more information or health tips, visit the ACA's website: www.acatoday.org/patients
If you have questions about stretching or chiropractic, also feel free to call Christopher Chiropractic at (606) 549-4811.