Why is Stretching so Important?

Whether you’re experiencing pain or are getting ready to take on the day, there are several reasons why stretching is important. For one, stretching is an essential component of joint health. When muscles surrounding the joints are tight or tense, this can drastically reduce mobility in the joint. Stretching regularly can lengthen these muscles, freeing up the joints and allowing you to move with less difficulty.

Stretching improves circulation, allowing blood to flow more freely throughout the body. Likewise, routine stretching also helps reduce stress and naturally improve energy. Other benefits of stretching include:

  • Relieve post-exercise soreness and pain
  • Improve athletic performance
  • Help prevent future injuries
  • Treat existing injuries
  • Help improve posture

Is Stretching Safe to Do at Home?

Yes, you can follow stretches at home that were previously approved by your chiropractor. If you have any persistent pain, make sure to consult with your chiropractic physician before trying any at-home stretches, as they can exacerbate your pain and further the damage.

Exercises and Stretches for Neck Pain

The space between the bottom of the skull and the top of the shoulders is known as the cervical spine, or the neck. The role of the neck is to support the heavy weight of the head. Anything from sleeping wrong to tech neck can damage the spine. Luckily, there are many neck pain stretches to help alleviate discomfort.

1. The Forward and Backward Neck Tilt:

This neck pain stretch can be done standing or seated, meaning you can even exercise sore neck muscles while at work.

  • Start with the head facing forward and the back straight.
  • Next, lower the chin toward the chest. Hold this position for 15-30 seconds. Relax and slowly lift the head back up.
  • From your start position, begin to tilt the chin toward the ceiling, bringing the base of the skull toward the back. Hold for 15 seconds.
  • Relax and return to the start position. Repeat the set several times daily.

2. The Side Neck Tilt:

This neck pain stretch applies the same concept as the forward and backward tilt, but side to side instead. It can also be completed standing or seated.

  • Start with the head facing forward and the back straight.
  • Gently tilt the head toward the right shoulder. Try to make your ear touch your shoulder, but do not raise your shoulder. Stop when you feel the stretch.
  • Hold this position for 5-10 seconds. Return to the start position.
  • Repeat on the left side.
  • That’s one set.
  • Work your way up to 10 sets.

3. The Downward Neck Release:

The downward neck release exercise can also be done sitting or standing. However, you may have an easier time completing this exercise on a stool without a back or while standing.

  • Start with the head facing forward and the back straight.
  • Point the nose down toward the right armpit and place the right hand behind your head.
  • Place the left arm behind your back. This will help keep the shoulder down and assist in the stretch of the neck muscle.
  • Gently pull downward with the right hand behind the head to feel a stretch. Hold for 30-40 seconds.
  • Relax and repeat on the left side.

4. The Shoulder Roll:

Unlike the previous chiropractor-approved neck pain stretches, the shoulder roll is best done standing.

  • Begin with the head facing forward and the feet shoulder-width apart.
  • Raise the shoulders straight up and move them in a circle going forward. Repeat six times.
  • Return to the start position. Now, raise the shoulders straight up and move them in a circle going backward. Repeat six times.
  • Relax, and repeat as needed to relieve tension.

Exercises and Stretches for Low Back Pain

The lower back, also known as the lumbar spine, is the part of the spine that runs from the bottom of the ribs to the hips. Of all sections of the spine, the lower back receives the brunt of the day’s stress. This is because the bones here attach to the pelvis, which is where most movement and weight bearing takes place.

Low back pain can be the result of poor posture, lifting heavy objects, or poor core control and stability. The following stretches for lower back pain can help alleviate discomfort and improve muscle strength.

9. The Pelvic Tilt:

When abdominal muscles are not performing, the muscles of the lower back have to work harder to stabilize your body. The pelvic tilt is a gentle method of improving core stability at home.

  • Start flat on your back with the knees bent and feet flat on the floor. Depending on which is more comfortable for you, the arms should either be resting by your sides or clasped behind your head.
  • Imagine you’re bracing for a punch to the stomach and tighten your abdominal muscles. Press your back into the floor, there should be no room between your lower back and the mat.
  • Hold the contraction for 10 seconds and repeat 10-20 times. Remember to inhale and exhale as you complete this stretch.

10. The Lunging Hip Flexor Stretch:

The lumbar spine continues into the hips. When the hip flexors become tight, mobility in the lower back can become constricted. Try this stretch to open up the hips.

  • Start by kneeling on the right knee. Take a wide step with the left foot and place it flat in front of you.
  • Next, lean forward slowly. Bring your hips toward the floor. Tighten the buttocks to allow a deeper stretch.
  • For an even deeper stretch, try to lower your hips even further. Remember to keep your lower back in alignment to prevent injury.

11. The Knee to Chest Stretch:

The piriformis muscle is located in the buttocks, but is often responsible for causing shooting pain through the legs and lower back. A gentle and effective stretch for this muscle is the knee to chest stretch.

  • Start flat on the back with the knees bent and both heels flat on the floor.
  • Place both hands behind the right knee and pull it toward the chest. Hold for 10 to 15 seconds.
  • Return to start position and repeat with the left leg. Repeat as necessary.

12. The Prayer Stretch:

Finish your set of exercises for lower back pain with the prayer stretch. This position specifically targets the muscles of the lower back, helping to lengthen them and alleviate pain.

  • Start on your knees, sitting back so that the buttocks is resting on your heels.
  • Reach the hands forward to lengthen the spine. You should feel a gentle stretch in the middle back.
  • Hold for 30-60 seconds and gently sit back up. If you’re comfortable, repeat two to three times.
  • For a deeper stretch, dip your hips in between your feet and take a deep breath here.

 Bearing in mind your medical history, current medical conditions, and any present pain, Dr. Zeh will identify safe and effective stretches that can keep you feeling refreshed and aligned, even after you leave our office. Call us today to schedule your next appointment 910.246.0606

Posted in Chiropractic Care