Stretch & Release Technique
Stretching is essential for your body to feel good and last a lifetime. But, are you stretching properly?
When a muscle is tight, it's conventional thinking to stretch the muscle to full length and hold. So, why do you still feel tight? Or, have no improvements with flexibility?
It may be your stretching technique! Instead of stretching and holding for 30 seconds or so, try Stretching & Releasing. The Stretch & Release technique will allow your muscles to ease into the stretch without injurying the muscle. With the Stretch & Release technique, hold the stretch for only 2 seconds then release the tension. You may notice that you are able to stretch a little further with each repetition of holding for 2 seconds then releasing.
If there are any questions, please ask Dr. Taira at your next chiropractic visit!
Should I roll, or massage, muscles before I stretch?
Stretches: Lower & Upper Body Stretches
Lower Body Stretches: Glutes, Lower Back, Spinal Twist, Side Bend, Hamstring, Quadricep, Hip Flexor
Upper Body Stretches: Neck, Chest/Shoulder/Arm, Triceps, Shoulder, Forearm
Lower Body Stretches
Butt stretch: Sitting at the edge of a chair, cross one leg over the other. Place hands on the ankle and top of knee. Sit up straight on the inhale. On the exhale, with a flat back bend forward and out over the crossed leg. Relax the neck forward. Breathe: on the inhale, lengthen the muscle; on the exhale, fall deeper into the stretch. Hold stretch for 5 breaths.
Upper Body Stretches
Chest, Shoulder, & Arm stretch: Standing with hand placed on the wall at shoulder height, fingers pointing upward. Rotate body away from the wall, stretching the chest, front of shoulder, bicep, and forearm. Breathe: on the breath in, lengthen the muscles; on the breath out, relax into the stretch. Hold stretch for 5 breaths.
Forearm stretch: Standing with one arm extended and palm facing upward. Opposite hand placed palm to palm, pressing the hand toward the body. Breathe: on the breath in, lengthen the muscles; on the breath out, relax into the stretch. Hold stretch for 5 breaths.
*To stretch the outer forearm. Same position with palm facing down. Opposite hand placed upon the knuckles, pressing the hand toward the body.*
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