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! 

Stretches: Lower & Upper Body Stretches

Lower Body Stretches: Glutes, Lower Back, Spinal Twist, Side Bend, Hamstring, Quadricep, Hip Flexor

CLICK here to download LOWER BODY STRETC[...]
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Upper Body Stretches: Neck, Chest/Shoulder/Arm, Triceps, Shoulder, Forearm

CLICK here to download UPPER BODY STRETC[...]
Adobe Acrobat document [102.0 KB]

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.

Lower back stretch: Sitting with the knees wide and hands on the back of the head.  Sit up tall, elongate spine upward.  On the inhale, rotate torso.  On the exhale, drop elbow to the same knee.  Hold stretch for 5 breaths.

Spinal Twist: Sitting at the edge of chair with knees directly over the ankles.  Turn torso, and head, to one side and use the back of the chair for stability.  Hold for 5 breaths.

Side bend: Sitting at the edge of chair with knees directly over the ankles.  Extend one arm up and elongate the spine upward on inhale.  On the exhale, bend torso and head to the opposite side.  Hold stretch for 5 breaths.

Hamstring stretch: Standing with leg extended on chair.  Foot that your standing on is pointed straight.  Elongate spine upward on inhale.  On the exhale with a flat back, bend forward.  Hold stretch for 5 breaths.

Quadricep stretch: Standing, hold ankle in the hand on the same side.  Elongate spine upward and press heel into the buttocks.  Hold stretch for 5 breaths.

Hip flexor stretch: Standing in a “fencer” stance.  Front leg is bent and back leg is extended with back foot at 45 degrees.  Drop your center of gravity to feel the stretch in the extended leg.  Keep the spine elongated upward.  Have front knee directly over ankle.  Never have the knee pass the toe!

Upper Body Stretches

Neck Stretch: Standing, or sitting, with one hand in the opposite back pocket.  Opposite hand on the side of head, gently stretching the side of the head.  Hold stretch for 5 breaths.

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.

Triceps stretch: Standing, or sitting, with one arm held over head and elbow bent.  Opposite arm holding bent elbow, pressing arm back and down.  Breathe: on the breath in, lengthen the muscles; on the breath out, relax into the stretch.  Hold stretch for 5 breaths.

Shoulder stretch: Standing with one arm extended.  Bring the extended arm across the body.  Opposite forearm pressed upon the elbow, stretching the back of the shoulder.  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.*

Taira Chiropractic

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