January 2017 Newsletter: Stretching
January 2017 Newsletter |
Stretchingby Dr. Jeremiah DavisSo stretching… We have all been told it is a good thing to do but sometimes it just gets left out. Primarily, we think of stretching in terms of something that is done after a workout or some other form of exercise. Lives are busy, and fitting in that extra time at the end of the workout to stretch can be tough. However, when we neglect that few minutes of post workout exercise we can be missing out on some great benefits. |
It’s true, stretching is the essential opposite of the coin to exercise. Exercise, can strengthen muscles and increase their ability to carry greater loads or help us lift heavier objects. Having strong muscles can help us effectively deal with the daily physical stressors we face. However, exercise without stretching can lead to chronically tight musculature. When we work a muscle the muscle creates byproducts as the result of that work. The most common one is lactic acid. When we stretch and relax a muscle this cycle creates a pumping mechanism which pushes out toxins and allows fresh nutrients into the surrounding tissue. This will result in lessened post exercise muscle soreness and quicker recovery between workouts. Other benefits of stretching include: stress relief, improvement of posture, increased flexibility, increases stamina, decreases risk of injury, and improved athletic performance. |
So when should you stretch, is there a proper way to stretch, and how often should you stretch? Those are all great questions! A general answer is you should stretch when your muscles are tight. This could mean stretching in the morning when you wake up, as muscles have been relatively motionless throughout the night. This will help to get your joints moving and have the added benefit of energizing you in the morning. (It is important to note that any stretching involving the spine should not be done until at least one hour after waking. This is due to the fact that the spinal ligaments are tightest in the morning due to the extra water content of the intervertebral discs. Stretching right when one gets up could cause extra pressure to the spine). Stretching can be done throughout the day as well. It can be done relatively easily and doesn’t have to take a lot of time. If you have a desk job or some other job where you are not moving about during the day. Getting up at least once every hour and doing a few light stretches can be a good way to get your blood flowing and increase alertness. If you can not get up from your desk you can point and flex your toes for a few repetitions with a hold at the end of each motion. Doing so helps promote good venous return of blood to the heart and lungs. Having a quick stretching routeine where you hit some of the major muscle groups before bed can be a soothing way to unwind and add to a good night’s sleep. Stretching throughout the day can be a way to “get it in” without feeling like a big time commitment. |
When you first set up a stretching routine there are a couple pointers to keep in mind: |
Sample stretching routine for the upper and lower body. Upper body stretches for Triceps, pectoralis (chest), lower and middle back. |
Tricep strectch This is a basic tricep stretch. The hand of the arm to be stretched is placed behind the head. The other hand grasps at the elbow pulling gently towards the back of the head. |
An easy way to stretch the pectoralis major muscle (chest) is to position yourself into a corner as shown. Here arms are shoulder height with hands overhead. One foot is forward and one back. Keep the upper body straight vertically (no bend in your back) and glide forward at the hips leading with the chest. |
Child’s pose (arms out and arms tucked versions) |
Now for the lower body: Hamstrings and adductors- V stretch. |
Calf stretch using step. The easiest way to stretch the calf muscle is to use the stairs. (Use stairs with a railing where you can stabilize your body so you do not slip or fall). For this stretch stand on the bottom step with the balls of both feet. The heels of both feet will hang over the edge. You can control how much stretch is applied by how far you push your heels down towards the ground. (Be careful with this stretch is it can be overdone. First start by going down only so far as you begin to feel a stretch in the muscle. Using a sneaker with good tread will help prevent slipping.) |
So that’s it. A quick stretching routine with seven exercises for some of the major muscle groups. Hold each muscle group for 15 seconds. Go through all the muscle groups two times each. Child’s pose is held for 30 seconds and up to 5 minutes depending upon ability. (Total estimated stretch time: 4 minutes or 8 minutes (depending on how long you stretch in child’s pose). There you have it! A quick and easy way to stretch and relax your body this holiday season. |
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Have a happy and healthy holiday season from all of us at |
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Congratulations to Dr. Danielle Tomko, as she recently has been Certified from the Academy of Family Practice and Council on Chiropractic Pediatrics (CACCP certified)! This is a 200-hour post-graduate certification in the care of children and pregnant women. |
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Recipe Of The MonthA healthy holiday recipe idea. Ingredients: 12 cocktail sticks or short bamboo skewers Directions: For each skewer, thread a green grape to the bottom of the skewer to create the elf face. Top with a round banana slice to make the pale trim around the hat, then an upside-down hulled strawberry to form the pointy hat. Add a mozzarella round to make the pompom at the point of the hat. Serve right away. For more healthy recipes, visit: http://www. |