Dealing with joint or muscle pain can be a daunting experience. It’s important to work on maintaining mobility and flexibility. The more flexible, the less likely to be injured. One of the best ways to improve flexibility is through stretching.

First and foremost is the need to warm up your muscles before stretching. Stretching first can actually cause injury by pushing the joints too far. Spend a few minutes doing some light activity before stretching. This can be a quick walk or some basic calisthenics.

A chiropractor can recommend stretches, or you can use some of these basic techniques. There are two basic forms of stretching, static and dynamic.

Static Stretching & Dynamic Stretching

Static stretching involves holding a position for a certain period of time in order to loosen up the muscles. This is what most people think of when they think about stretching. However, dynamic stretching involves moving specific parts of the body to work on flexibility.

Effective Back Pain Stretches Can Be Done At Home. For example:

• Lie on your back with your knees bent
• Grasp one knee in both hands and pull it up towards your chest. Hold this position for 30 seconds
• Lower the knee to the starting pose
• Repeat with the other knee.
• Both knees can be done at the same time.

A Similar Stretch Begins In The Same Position As The Previous Stretch Except:

• Instead of lifting your knee to your chest
• Roll both legs to one side so that your knees are as close to the floor as possible
• Hold this position for 10 seconds, and then roll to the other side

Another Stretch Recommended By Chiropractors Comes From Yoga, Known As The “Cat Pose.”

• On the floor hands and knees, with your hands directly under your shoulders.
• Let your abdomen drop down towards the floor
• Then, reverse this movement by arching your back
• Repeat this cycle three to five times

Other Dynamic Stretches Can Also Be Good For Muscle Pain. Try doing:

Hand walks to stretch your shoulders and abdominal muscles.

• Stand up straight and slowly lower your hands towards the floor.
• Walk your hands out in front of you until you are as far down as you can go.
• Then walk your hands back to the starting position.

A Final Stretch That Can Help Sore Back Muscles Known As The “Scorpion.”

• Lie face-down and stretch your arms out to the sides
• First, slowly move your right foot towards your left arm
• Then, move your left foot towards your right arm
• Make sure to move in a slow and controlled fashion

When you are suffering from muscle or joint pain, it is a good idea to stretch both in the morning and the evening. By incorporating these exercises into your daily routine, you can avoid common injuries.

If you need further instruction regarding stretches, please give us a call so that you can schedule an appointment.

Injury Medical Clinic: Back Pain Specialist