When you suffer
from joint or muscle pain, it is important to work on maintaining as much
flexibility as possible. The more flexible you are, the less likely you will be
to further injure yourself. One of the best ways to improve your flexibility is
by stretching before you are active.
However, you need
to warm up your muscles before you stretch. If you stretch first, you can
actually injure yourself by pushing your joints too far. Spend a few minutes
doing some light activity before you stretch. This can be as simple as a brisk
walk or some basic calisthenics.
If you have been
seeing a chiropractor, he or she may be able to recommend some stretches for
you. Otherwise, you can use some of these basic techniques. There are two basic
forms of stretching, static and dynamic.
Static Stretching
vs. Dynamic Stretching
Static stretches
involve holding a position for a certain period of time to loosen up your
muscles. These tend to be what most people think of when they think about
stretching. However, dynamic stretches are also important. With these, you move
parts of your body to work on your flexibility.
Many of the most
effective stretches for back pain can be done right 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 and then lower the knee
to the starting pose. Repeat with the other knee. You can also do both knees at
the same time.
A similar stretch
begins in the same position as the previous one. However, 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 common
stretch recommended by many chiropractors comes from yoga, where it is known as
the "cat pose." Get down on the floor on your hands and knees, with
your hands underneath your shoulders. First, let your abdomen drop down towards
the floor. Then, reverse this movement by arching your back. Repeat this cycle
three to five times.
More dynamic
stretches can also be good for your muscle pain. Try doing handwalks 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 your back muscles is 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 many common injuries.
