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As a part of chiropractic care treatment, it’s essential for
individuals who frequently suffer from joint and/or muscle pain due to direct
trauma from an injury or an underlying condition to continue keeping their
bodies as flexible as possible. People who often workout to maintain or improve
their flexibility are actually at a lower risk of experiencing an injury or
aggravating a condition. According to chiropractic, the best way for an
individual to control their flexibility is to stretch before starting any
physical activity.
Before stretching however, its also important to note that
each individual should warm up their muscles prior to stretching. Stretching
first can often result in further injury because the joints and muscles are
pushed beyond their limit while the tissues are stiff and not yet loosened. Participating
in a few low or no impact workouts, such as a simple walk, can be enough to
warm up the body lightly. A chiropractor can also recommend an appropriate
series of stretches and exercises according to each individual’s level of
symptoms or injury.
Once you’ve made sure to warm up your body properly, you can
begin stretching. There are two basic forms of stretching: static stretching
and dynamic stretching.
Static stretching, is defined as focused stretches of the
muscles used while the body is at rest that loosen up the muscles by holding a
certain position for a determined amount of time. Dynamic stretching, is
defined as focused stretches of the muscles used by building momentum to move
parts of the body by pushing the muscles to extend their range of motion while making
sure not to exceed the individuals normal stretching capacity. Both types of
stretches are important towards enhancing one’s flexibility although a majority
of people often use static stretching over dynamic stretching.
Many of the most effective stretches for correcting symptoms
of back pain among others, can be practiced at home. A common stretch frequently recommended by many
chiropractors is known as the cat pose, originating from yoga. To perform this
stretch, first, bring your body down with your hands and knees against the
floor while keeping your hands aligned underneath the shoulders. Then, let your
abdomen drop down towards the floor and reverse this movement by arching your
back. Repeat this process three to five times.
Another simple stretch to use involves the individual to lie
on their back with their knees bent. To perform this stretch, first, grasp a
single knee in both hands and pull it towards your chest. Maintain this
position for approximately 30 seconds and return to the original starting
position. Repeat this process with the other knee. Using this stretching
exercise with both knees at the same time can also work just as well. Another
stretch can be used similar to the previous stretch exercise. To perform this
stretch, first, lie on your back but instead of bringing your knee to your
chest, roll both legs to one side, bringing your knees as close to the floor as
possible and hold this position for 10 seconds, then roll your knees to the
opposite side.
Another stretch that can essentially be beneficial for
stretching your back muscles is known as the scorpion stretch. Tor perform this
stretch, first, lie face down while extending your arms out to the sides of
your body. Then, gradually move your right foot towards your left arm and then,
gradually move your left foot towards your right arm. Make sure to move slowly
and according to your stretching limits in order to avoid injury.
Individuals who frequently suffer from joint and/or muscle
pain are usually recommended to stretch in the morning and in the evening.
Adding these stretches into your daily workout routine can help any individual
avoid many common injuries as well as maintain and improve flexibility. Before
performing any type of physical activity however, always make sure to consult a
chiropractor or other medical specialist to diagnose any possible injury or
underlying condition in order to determine the appropriate set of stretches and
exercises best recommended for you.
By Dr. Alex Jimenez
