“Have you been doing your stretches at home?” It’s a question many athletes and those who have suffered an injury have been asked during the rehabilitation process. It’s pretty evident whether or not you’ve done the stretches, but it’s polite to ask. It also reinforces the importance of the at-home stretching routine. With summer right around the corner, the last thing anyone wants to be dealing with is any sort of pain. Whether you’re running, biking, golfing, or just sitting around a campfire, a regular stretching routine keeps your body loose and (hopefully) pain free.
Dynamic Stretches vs. Static Stretches
Dynamic stretches are stretches where your body is moving. An example of a dynamic stretch is doing circles with your arms or running with high-knees. Static stretches, on the other hand, are stretches where your trying to get to a certain point and your holding the stretch. For example, if you’ve ever played a sport, you’ve probably had a coach that has told you to bend over and touch your toes. That’s a great example of a static stretch.
The superman stretch is exactly what its name suggests. You lay flat on your stomach, extending your arms out, lifting them a few inches off of the ground. This stretch is specifically great for back pain because it strengthens your lower back, which is a common pain area. If you incorporate this stretch into your daily routine, you should hold the position for roughly 10 seconds and do at least five reps.
Lying Knee Twists
ay on your back, bend your knees and bring them together. Once you’re in the starting position, slowly rotate both knees toward the floor on your right side. Bring your knees back to the starting position and rotate both knees toward the floor on your left side. It’s important to take this stretch slowly and really focus on your timing. If you do this stretch too fast, it can end up doing more harm than good. Take it slow and you’ll get off the floor ready to run.
Knees to your Chest
Another stretch with a self explanatory name. This stretch can be done solo, but is really helpful if you have someone to help you out. Lie on your back, leave one leg flat on the ground, and then pull your other knee toward your chest. It’s helpful to have a person help push your knee back, but it works great on your own as well. Hold the stretch for 10 seconds and then switch legs. Repeat this five times and it will help loosen your lower back.
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Here at Choice Chiropractic, we understand how lower back pain can impact your daily activities. We believe your body should always be performing at the highest level possible.
Chiropractic care offers safe, natural treatment for patients of all ages. At Choice Chiropractic, we provide natural treatment for a range of pain, illnesses and injuries. To make an appointment at Choice Chiropractic, contact us today.