As a part of chiropractic care treatment, it’s essential for individuals who frequently suffer from joint and/or muscle pain due to direct trauma from an injury or an underlying condition to continue keeping their bodies as flexible as possible. People who often workout to maintain or improve their flexibility are actually at a lower risk of experiencing an injury or aggravating a condition. According to chiropractic, the best way for an individual to control their flexibility is to stretch before starting any physical activity.
Before stretching however, its also important to note that each individual should warm up their muscles prior to stretching. Stretching first can often result in further injury because the joints and muscles are pushed beyond their limit while the tissues are stiff and not yet loosened. Participating in a few low or no impact workouts, such as a simple walk, can be enough to warm up the body lightly. A chiropractor can also recommend an appropriate series of stretches and exercises according to each individual’s level of symptoms or injury.
Once you’ve made sure to warm up your body properly, you can begin stretching. There are two basic forms of stretching: static stretching and dynamic stretching.
Static stretching, is defined as focused stretches of the muscles used while the body is at rest that loosen up the muscles by holding a certain position for a determined amount of time. Dynamic stretching, is defined as focused stretches of the muscles used by building momentum to move parts of the body by pushing the muscles to extend their range of motion while making sure not to exceed the individuals normal stretching capacity. Both types of stretches are important towards enhancing one’s flexibility although a majority of people often use static stretching over dynamic stretching.
Many of the most effective stretches for correcting symptoms of back pain among others, can be practiced at home.
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A common stretch frequently recommended by many chiropractors is known as the cat pose, originating from yoga. To perform this stretch, first, bring your body down with your hands and knees against the floor while keeping your hands aligned underneath the shoulders. Then, let your abdomen drop down towards the floor and reverse this movement by arching your back. Repeat this process three to five times.
Another stretch that can essentially be beneficial for stretching your back muscles is known as the scorpion stretch. Tor perform this stretch, first, lie face down while extending your arms out to the sides of your body. Then, gradually move your right foot towards your left arm and then, gradually move your left foot towards your right arm. Make sure to move slowly and according to your stretching limits in order to avoid injury.
Individuals who frequently suffer from joint and/or muscle pain are usually recommended to stretch in the morning and in the evening. Adding a few simple stretches into a person’s daily workout routine can help any individual avoid many common injuries as well as maintain and improve flexibility. Before performing any type of physical activity however, always make sure to consult a chiropractor to determine an appropriate set of stretches and exercises. For more information, please feel free to ask Dr. Jimenez or contact us at (915) 850-0900.
By Dr. Alex Jimenez
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