What chiropractic patients should know about stretching

Do your joints or muscles feel stiff and sore? When you have joint or muscle pain, it helps to keep as much flexibility as you comfortably can. Staying flexible may help you move more easily, and stretching is one simple way to work on it.

Warm up before you stretch. Stretching cold muscles too hard can push a joint further than it is ready to go. Spend a few minutes on light activity first, such as a brisk walk or basic calisthenics.

Dr. Rosseland can suggest stretches that fit your condition. The general examples below are a starting point. Stop any stretch that causes sharp pain. Ask before you try new stretches after an injury.

Static and dynamic stretching

There are two basic forms of stretching, static and dynamic. Static stretches mean holding a position for a period of time to loosen your muscles. They are what most people think of as stretching.

Dynamic stretches are also useful. With these, you move parts of your body to work on flexibility.

Knee to chest stretch

You can do several common stretches for back pain at home. To start, lie on your back with your knees bent. Hold one knee with both hands and gently pull it toward your chest.

Hold for a few seconds, then lower the knee and relax. Repeat a few times and switch to the other knee. You can also do both knees together.

Knee roll stretch

This stretch starts in the same position, on your back with your knees bent. Gently roll both legs to one side and let your knees move toward the floor as far as is comfortable. Hold for 10 seconds, then roll to the other side.

Cat pose from yoga

Many chiropractors recommend a stretch from yoga called "cat pose." Get on the floor on your hands and knees, with your hands under your shoulders.

First, let your stomach drop toward the floor. Then reverse the movement by arching your back. Repeat this cycle three to five times.

Hand walks for your shoulders

Dynamic stretches can help too. Hand walks stretch your shoulders and stomach muscles. Stand up straight and slowly lower your hands toward the floor. Walk your hands out in front of you as far as is comfortable, then walk them back.

The scorpion stretch

A final stretch for the back muscles is called the "scorpion." Lie face down with your arms stretched out to the sides. Slowly move your right foot toward your left arm, then your left foot toward your right arm. Move in a slow, controlled way.

Make stretching part of your day

If you have muscle or joint pain, stretching in the morning and the evening can be a good habit. Making these stretches part of your routine may help you feel looser day to day.

If stiff, sore muscles or joints keep getting in your way, Dr. Rosseland can take a careful look at what is going on. Call (520) 444-1937 or request an appointment online. Same-day appointments are available when there is an opening.