Category: Stretches

When Should I Stretch?

Houston Chiropractor Comments: I was asked this question earlier today and I had to explain my answer. I view stretching a muscle and passively taking a joint thru a motion as different. Stretching of the muscle is best done after the muscles are warmed up. I tell my patients that the best time to stretch is after your exercise is over. This is the time that I spend 5 – 20 minutes taking the muscles that I have just used and stretch them out. Some of the stretches are passive, some are active and sometimes I use machines or rolling devices. When doing these stretches remember to change up your stretching routine. You do not want to do the same motions every single time. Mix it up.

Taking a joint thru motion is different in my opinion. Long term patients know that I am a fan of taking joints thru motion when I first wake up in the morning. I do this before I even get out of bed. Since it is being done lying down, we have taken gravity out of the equation. The motions allow the little “kinks” that occur while you are sleeping to release. It also allows your body time to wake up completely. This allows you to get out of bed with the “creaks and groans” that come with age. The muscles are awakened and you minimize the risk of falls or imbalance.

Try doing both of these every day. You will find yourself energized with a decrease in muscle soreness. In addition, flexibility will help to prevent occurrences of back or joint pain and minimize the times that you need to see me. 😉

Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at www.BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!     

Stretches to Help With Forearm, Hand, and Wrist Pain

Dr. Ward Beecher walks you through some wrist stretches that will help  with forearm, wrist, and hand pain. Often these are thought of as Carpal Tunnel Syndrome. However, the majority of the time it’s the muscles joints and side of the wrists that need to be properly stretched. Use these stretches to help with your pain. If you have other questions call us today to discuss you’re pain and how chiropractic care can help.

 

Easy Low Back Stretches

Clear Lake Chiropractor Comments: I’m sure we’ve all rationalized our inability to keep up with stretches, especially after our episode of low back pain (LBP) subsides. In fact, only about 4% of LBP patients continue doing their stretches after their pain subsides. That means 96% of us with chronic, recurring low back pain DO NOT stretch even though we know we should.  We feel bad, even guilty for not stretching.  So, what can we do to “trick” ourselves into being more compliant with our low back stretches?

First, let’s accept the fact that most of us cannot consistently “fit in” stretches into our busy schedules.  With that said, the TIMING of when we stretch may be more important than even doing them at the same time every day. In other words, do a few stretches when you need them the most. For example, if you’re working at a computer for more than 1 hour, and you start to feel back pain from the prolonged sitting – especially if your work station set up is less than ideal – do one or two sitting stretches right at your work station, BEFORE your back pain gets any worse. If you wait too long, the stretches may not be of much benefit. Setting a timer next to your screen that beeps every hour is a good reminder to do one or two simple stretches and only takes a minute or two.  Many inexpensive digital watches can be set to beep on the hour/every hour or, you can set a “timer” to beep after 60 minutes as a “gentle” reminder.  Some cell phones also have a timer feature. Here are three sit down low back stretch options (try them all and decide which one(s) feel most productive/helpful):

1. “Crossed Knee Stretch”: Cross your legs; pull the crossed knee towards your opposite shoulder (feel the pull in your buttocks); arch your low back and at the same time, twist or rotate to the side of the crossed knee. Hold for at least 10 seconds and repeat up to 3 times. Repeat this on the opposite side.
2. “Sit Twists”: Reach across with your right hand and grasp your left leg at mid-thigh. Twist/rotate your back to the left and pull with your arm. Hold at least 10 seconds / repeat 3 times. Repeat this on the opposite side.
3. “Sit Floor Touches”: Bend over as if to touch the floor or tie a shoe.  Hold at least 10 seconds.

If you do the math, it would only take you about 3 minutes. Modify the dose to fit your schedule or ability to stretch.  If you do this AT THE TIME you start to feel tight or sore, you can PREVENT a LBP episode!

We realize you have a choice in where you choose your healthcare services.  If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.

Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!