Do you have chronic back pain?

Have you consulted with doctors and therapists, but nothing seems to help?

Try stretching. Many people have experienced relief from chronic back pain by re-balancing their body with a proper stretching program.

Basic stretches to improve your flexibility focus on your body’s major muscle groups: calves, thighs, hamstrings, hips, lower back, neck and shoulders. It’s also a good idea to stretch your feet and your hands to help alleviate pain.

Warm up first by walking while gently pumping your arms, or do your favorite exercise at low intensity for five minutes.

Instead of the traditional static stretching where you hold each stretch for 30 seconds, I prefer a method of stretching called Active Isolated Stretching (AIS).  AIS was developed by Aaron Mattes over 30 years ago and has been used successfully by people of all walks of life, from college and pro athletes to people in rehabilitation.  As a matter of fact, I recently met Aaron at a Big Ten University Track and Field event where my daughter was participating. He explained to me that his method of stretching improves many aspects of our health – from increased range of motion to better balance and power.

So here are some of the mechanics …

Ø Identify the muscle to be stretched

Ø Stretch muscle and hold the stretch for 1 to 2 seconds and then release

Ø Return to your starting position and then repeat

Ø Perform each stretch up to ten repetitions for each muscle

Ø For best results, increase your range of motion for each subsequent repetition

Other helpful tips …

Don’t bounce. Bouncing as you stretch can cause small tears (micro tears) in your muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.

Focus on a pain-free stretch. If you feel pain as you stretch, you’ve gone too far. Back off to the point where you feel tension, but not pain, then hold the stretch for 1 to 2 seconds.

Relax and breathe freely. Don’t hold your breath while you’re stretching. Relaxing is key to getting a good stretch.

Stretch both sides. Make sure your joint range of motion is as equal as possible on each side of your body.

Stretch before and after exercise. Light stretching after your warm-up followed by a more thorough stretching regimen after working out works well for me. Although the AIS method of stretching does not require you to warm up, I like to warm up before stretching because it loosens up my muscles and joints. However, I do not warm up when I stretch during my normal daily activities.

In addition to stretching major muscle groups, stretch muscles and joints that you routinely use at work or play. Sport-specific stretching prepares your muscles for a particular sport or activity. For example, if you frequently play tennis or golf, working in a few extra shoulder stretches loosens the muscles around your shoulder joint, making it feel less tight and more ready for action.

If You Are Injured …

Please note: If you have an injury or any type of recurring soreness, see a doctor or health care provider now. These stretches are not intended to cure serious problems. If you have the symptoms of a repetitive strain injury, some damage has already been done. If you do not take the right steps, damage could be permanent.

Action steps for today …

Start stretching today. If you haven’t stretched in a while, start slow. Even if you start with 5 minutes a day, it will have a profound effect on your overall health and well being.

Start with this simple stretch and do it daily. While sitting at your desk at work or while watching TV, just slowly turn your head and shoulders as far you can to look behind you. As you turn, keep your spine tall and straight. Hold for 1 to 2 seconds and then release. Return to your starting position and then repeat up to 10 times for each side. Remember to increase the range of motion for each repetition.

This stretch feels great and will also help release tension in your back, which can come from prolonged sitting.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Have you ever injured yourself during normal daily tasks, such as bending over to pick up a package or reaching for something on the top shelf? If so, you’re not alone.

Many injuries can be prevented simply by increasing your range of motion (flexibility). Think about it … If your muscles are tight and inflexible and then you need to stretch them beyond their normal stretching limit, you will be prone to injury.

Add regular stretching to your fitness routine to experience these benefits…

·          Increased flexibility and better range of motion of your joints. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending over to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.

·          Improved circulation. Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you’ve had any muscle injuries.

·          Better posture. Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.

·          Stress relief. Stretching relaxes tight, tense muscles that often accompany stress.

·          Enhanced coordination. Maintaining the full range of motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.

Stretch Daily …

Stretching should be performed daily. Stretching before the day begins, prior to walking, running or sporting activities decreases soreness and improves body performance.

As we age we begin to lose our flexibility, which decreases posture and agility. Soreness, pain, swelling relate to a loss of tissue movement. The muscles, fascia (connective tissues), and joints need to maintain maximum movement to help prevent postural changes, disease and injury.

The decrease in flexibility normally accompanying aging is caused by failure to maintain movement through complete range of motion.

As you age, your muscles tighten and range of motion in the joints can be minimized. This can put a damper on active lifestyles and even hinder day-to-day, normal motions. Tasks that used to be simple, such as zipping up a dress or reaching for a can off of the top shelf, now become extremely difficult. A regular stretching program can help lengthen your muscles and make daily living activities easier.Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. There are simple stretches you can do while watching TV, on the computer, or getting ready for bed. If you are doing strength training exercises, stretch in between sets. It feels good and saves time from stretching at the end of the workout! 

Stretching is important for people of all ages! One of the greatest benefits of stretching is that you’re able to increase your range of motion, which means your limbs and joints can move further before an injury occurs. Post-exercise stretching can also aid in workout recovery, decrease muscle soreness, and ensure that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they’ll become injured.

Stretching comes naturally to all of us. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you!

Focus on a pain-free stretch. Expect to feel tension while you’re stretching. If it hurts, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch.

Relax and breathe freely. Don’t hold your breath while you’re stretching.

Know when to exercise caution.

You can stretch anytime, anywhere — in your home, at work or when you’re traveling. If you have a chronic condition or an injury, however, you may need to alter your approach to stretching. For example, if you have a strained muscle, stretching it like usual may cause further harm. Discuss with your doctor or a physical therapist the best way to stretch.

Action steps for today …

Spend time everyday stretching every body part. You will love it and it will make you less prone to injury.

I’ve got to run for now, but come back again and check out my next blog. I’ll be talking about the essentials of how to stretch.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s importance for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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