Stretches Every Chiropractic Patient Will Love

Benefits Of Stretches By A Chiropractor

Stretches

The most important thing to keep in mind when starting to use stretches is safety. Both stretches are a great way to stretch your hamstrings, which are the muscles on the back of your thigh that can cause low back discomfort if they are too tight. Static stretches are usually relaxing to perform and reduce your heart rate and body temperature.

A set of 3 to 5 stretches is probably sufficient to get the maximum out of the routine. Shoulder stretches are necessary to maintain a balance among the muscles around the shoulders and upper back. Maintenance stretches are held for 10 to 20 seconds and, as the name implies, are designed to maintain your current level of flexibility.The beauty of dynamic stretches is that they prepare your body for the activities you are about to perform without letting you get cold or reducing muscle power or balance.

Why Stretching Is Just as Important as Exercise

Did you know that regular stretching is just as important as regular exercise? If you’re like me, you probably neglect this aspect of your fitness regime, even though stretching has major benefits. Hopefully these reasons will inspire you to make it part of your schedule!

For Your Body

  • Helps improve flexibility (increases your range of motion)
  • Assists in correct posture by lengthening tight muscles that pull areas of the body away from their intended position (because of so much time at our computers, many of us have tight chest muscles which pulls the shoulders and head forward, leaving us with a hunched shoulder look)
  • Potential to decrease injury by preparing muscles for work before activity
  • Increases blood and nutrient supply to muscles, thereby possibly reducing muscle soreness

For Your Mind

  • Even a short amount of time (10-15 minutes) of stretching can calm the mind, provide a mental break, and give your body a chance to recharge
  • Classes like yoga or pilates offer you a chance to spend an hour releasing tension physically and mentally. Read more here.

The actual time commitment to doing these stretches is minimal we are only talking about 5-10 minutes at most at the end of your weight training.

Stretching Exercises: Basic Stretch Routine

Stretching Exercise #1: Hamstring Stretch
There are two primary ways to do the seated hamstring stretch (1) split your legs apart like I do in the photo above, or (2) you can bend one leg and keep the other extended straight in front of you. It looks a little like the butterfly stretch below, but one leg is extended forward and the bent leg is against the ground. Both stretches are a great way to stretch your hamstrings, which are the muscles on the back of your thigh that can cause low back discomfort if they are too tight. To make the stretch more intense, pull you toe towards your body, flex your quads, and reach as far as you can.

Stretching Exercise #2: Butterfly Groin Stretch
I am pressing my elbows down in an effort to increase the stretch. The closer you put your feet to your body, the more intense the stretch will be.

Stretching Exercise #3: Lying Hip Stretch
My hands are supposed to be around my right knee to pull the left leg towards my body. This is a great hip stretch that I think you should incorporate into your routine. Most guys have very tight hips, so this is particularly important for guys. See more here.

Another effect of these stretches is that it can contribute to preventing bone and muscular diseases such as bone shrinking, osteoporosis that is caused later in age.

Top 10 Health Benefits of Stretching

Stretching is very important for flexibility, range of motion and injury prevention. Incorporating stretching into your daily workouts is a given but including it in your day routine is just as important to health and body functioning as regular exercise. It relaxes your muscles and increases blood flow and nutrients to your cartilage and muscles.

Here are the top 10 health benefits of stretching:

  • Encourages an optimistic outlook – A buildup of stress causes your muscles to contract, making you feel tense and uneasy. This tension can lead to having a negative impact on mind as well as your body. Stretching exercises have powerful stress-busting abilities. Stretching soon after waking up can help jump-start the mind and body. Stretching loosens tight muscles which helps your muscles both relax and increase blood flow. It also encourages the release of endorphins, providing a sense of tranquility and euphoria. Stretching directly before bed will even give you a more comfortable sleeping experience.
  • Fortifies posture – Stretching helps ensure correct posture by lengthening tight muscles that pull areas of the body away from their intended position and keeping your muscles loose. Stretching the muscles of the lower back, chest and shoulders can help keep the spine in better alignment and improve overall posture by relieving aches and pains. With reduced pain, there is a reduced desire to hunch or slouch. Read full article here.

Stretches Can Be Beneficial

Hamstring stretches can help you strengthen your hamstring muscles, which in turn supports your core and back. Leg stretches can stress the lower back more than the leg muscles you are stretching. believes static stretches can be helpful for people who spend a lot of time sitting at a desk.

Whether you experience stiffness, aches, or spasms, stretches will help keep your back fit and strong. The stretches can be done early in the morning as this will set the length of muscle spindle for the rest of the day. You should consult with your equine health professional before you start a program because improper stretches can make a previous injury worse you may call us here: (619) 831-8777.

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Author: Allison Yardley

Allison has 6 years in practice as a Chiropractor's Assistant and is a licensed Massage Therapist who writes for numerous blogs online. Feel free to comment or ask questions regarding any of Alley's blog posts.