How often should you stretch and when is the best time to stretch?
As a Chiropractor in Livermore, I am often asked this question by my patients who are suffering with stiffness in their necks and backs. In many of these cases, these patients are ones who are super busy with hectic lives and don’t find the time to think about stretching their spines. For this reason, I thought I’d share my advice about stretching as I do with my patients so that it avoids injuries and clears up the confusion about when and how to stretch.
Here are the guidelines:
- Always stretch the muscle in the entire length of the muscle so that it doesn’t cause pain in other areas except for the stretching sensation itself.
- Always hold a stretch for a minimum of 10 seconds while breathing to elongate and bring oxygen to the muscle. If you stretch for a couple of seconds, it is likely that you will not get much effectiveness.
- Stretching is done best as a routine or habit where certain times of the day, you have programmed yourself to perform your stretches such as first thing in the morning, after lunch, before going to bed, or during a coffee break in the morning.
- For exercise purposes, it is best to stretch the muscles you are working five minutes after warming up and then at the end of your workout. This way, you will reduce the risks of injury and muscle soreness.
- If you spend most of your day sitting in front of a computer, be sure to stretch your neck, upper back, chest, elbows and wrists regularly to prevent, neck pain, headaches, carpal tunnel, tennis elbow and a variety of other conditions.
- If you spend most of your day, standing, bending, lifting or driving, be sure to stretch out your lower back muscles, legs and keep your abdominal muscles strong. This will prevent lower back pain, disc injuries, sciatica and other similar conditions.
That’s it…my guidelines for healthy stretching and preventing injuries. For my patients who stretch regularly, usually tell me that their adjustments hold longer and they have more energy. Try some stretches today!
For questions on stretches contact me at (925)960-1960.
