A few weeks ago I had a guest blog post about Athletic Therapy by Megan. Today’s post is all about the one thing I always recommend patients do at home after their adjustments, STRETCH! Megan is back with more information about how stretching can help you improve your results with your care.
Stretching can be really helpful after you’ve seen an athletic or physiotherapist, or a chiropractor! We do all this good stuff to help optimize body position and function, but more often than not, we need to stretch or strengthen after, if we want it to last!
But – Stretching is all about quality.
Hamstrings are a great example.
In the first picture, while the leg being stretched is higher, the spine is curved forward, and knee is locked in extension (maybe even a bit of hyperextension). This can lead to excessive strain on the spinal structures and sciatic nerve, and wasn’t even that great in of a leg stretch.
Meanwhile, in the second picture, the leg is resting on a lower support with a light bend in the knee. This took the stretch from behind the knee and into the back of the thigh. It also utilizes a “hip hinge” pattern, which means that the spine stayed neutral with shoulders back, and the cue given was “lead the bellybutton over the knee”.
You can apply those cues to any hamstring stretch; sitting on the ground with your legs out in front, in a figure four position, or sitting in a chair. It all works the same.
I’m a pretty flexible person, and that second picture was a very effective stretch.
That’s what I mean about “quality” with stretching. Minimize stress everywhere else, and feel the stretch where you are supposed to.
Also – PLEASE BREATHE. If you are straining to get some air into your lungs while in a position, it’s probably not the position for you.
If you have trouble feeling a stretch, aren’t sure if you should even be stretching, have no idea what you’re even feeling, or need some tips for a general stretching program, try chatting up an athletic therapist.
