Stretch Stiff Sore Muscles and Joints for Pain Relief
By Sandy Schroeder
If you are a runner, golfer, hiker, or biker you know how much you depend on your body to perform. Or you may just sit too much at work and at home, but want to get back into the action. Either way, daily stretching can provide the way back. As muscles and joints loosen up and become more flexible, more movement will follow.
Stiff necks, sore knees, back pain and tight muscles all need stretching to keep us active and flexible at work, at home and on the courts. Skipping stretching is a mistake.
Harvard Health suggests stretching to boost flexibility and reduce the risk of injuries as you pick up speed.
Here are some of their tips.
Never push through pain - Stretch to feel a mild tension but never go to the point of pain. Stop at once if a stretch hurts. Gradually repeat the position to find your comfort level.
Always warm up - Protect your muscles with stretching routines, heat packs and warm showers. Dance to your favorite tunes or march in place for a few minutes to warm up.
Use your breath too - Never hold your breath while stretching. Focus on breathing comfortably as you stretch.
Focus on your form - Make good posture a habit while you move, stand or sit to avoid injury and gain flexibility.
Stretch frequently - Build your stretch routine into your day with breaks at work, warm-ups before workouts, and regular routines 2-3 times a week.
Relax as you stretch - Trainers suggest stretching with soothing music to use the time to shed stress and completely relax.
Pinpoint the muscles - Be aware of each muscle as you release tension and tightness throughout the body.
Hold that stretch - Achieve the best pain relief with stretches of 10 to 30 seconds.
Choose a simple stretch to start your routine such as this one for the lower back.
Child's pose - Start on hands and knees with hands under shoulders and knees under hips. Reach arms out in front putting palms on the floor. Slowly move hips back toward heels and drop your head and chest down, reaching as far as comfortable. To ease the stretch you can put a pillow under your stomach. This muscle for the lower back can lengthen tight muscles to boost flexibility and ease pain.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Coppell, Tex.