Tips from a Physical Therapist on Proper Methods for Stretching
When you seek the advice of a physical therapist for a personalized plan for health and wellness, exercise is an essential part of the plan. There are many people that engage in a regular exercise regimen in an effort to improve their health however very few think about the other side of the picture which is avoiding injury and maintaining proper range of motion. For this reason, many people who exercise end up with an injury at one point or another in their quest to maintain good health.
A physical therapist can help you to avoid injury and maintain proper range of motion by including the proper methods for stretching into your personalized exercise regimen. Stretching is not only important for preventing injury to your back it also helps to improve your range of motion and prevents injuries. Stretching can also help with the reduction of stress when used in flexibility training such as yoga which includes breathing exercises. Although a physical therapist will create a personalized program for you here are some basic tips on proper methods of stretching which are used with any individual health and wellness program.
Proper Stretching Tips
As a general rule, a physical therapist will recommend that you do stretching exercise for up to 15 minutes several times a week. They should also be integrated with your warm-up regimen before exercise and your cool-down routine post exercise.
- Warm-Up First: Stretching is the most beneficial if you warm-up lightly before you stretch. A light walk or some other type of low impact activity will make your stretching routine more productive.
- Exhale with Stretching: If you are just getting started with a stretching routine, exhale as you are stretching and then hold the stretch for at least 10 seconds. Make sure you do not extend the stretch to the point of pain and instead you should simply feel a slight tension on the muscle that you are stretching. If you are already familiar with stretching then exhale as you stretch and hold the tension on the muscle for about a minute. Regardless if you have some experience with stretching or you are just getting started, it is important to remember to take even breaths when you are stretching as well as when you are holding the stretch.
- Inhale When You Relax: When you have completed holding the stretch inhale as you come back to a relaxed position. Try to remember not to hold your breath as this will cause your muscles to contract and will contribute to a rise in your blood pressure as well.
- Use Caution with Back Stretches: When you are doing stretching exercises that involve the use of your back it is important to ensure that the lower part of your back stays flat. You should only use the abdominal muscles when it comes time to alter your position. Try to use only the muscles which are required for adjusting your position to prevent any injuries to your back.
- Avoid Bouncing: Remember to stretch slowly following the techniques described above and avoid bouncing. If you resort to bouncing in an effort to speed up your stretching routine you also increase your chances of an injury.
- Don’t Forget the Strong Side: If you have an injury, don’t forget to stretch the healthy side of your body equally with the injured side. Many people forget about the side that is still strong and focus on the side with the injury.
- Seek the Advice of a Physical Therapist: It really helps to seek the advice of a physical therapist that is knowledgeable about the proper ways to stretch. Even if you are experienced with stretching a physical therapist can also offer you some pointers and provide you with some great new techniques for proper stretching.
Stretching is a very important part of your exercise regimen and often the most neglected. To establish an effective stretching routine work with your physical therapist when you are planning your health and wellness program to come up with stretching techniques which are appropriate for your specific health status.