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Stretching: 3 Tips for Long Lasting Change

by Ron Patrick, DC, MS


Stretching isn't just about touching your toes; it's a science-backed practice that holds the key to better flexibility, reduced muscle tension, and enhanced overall well-being. Whether you're a fitness enthusiast, an athlete, or someone seeking relief from daily discomfort, incorporating stretching into your routine can make a world of difference. Let's delve into the essential points from various trusted sources to craft a stretching routine that's effective and sustainable.





1. Why Stretching Matters

Stretching is your ticket to maintaining flexibility, muscle strength, and overall health. It keeps muscles long, lean, and flexible, reducing the risk of joint pain, strains, and muscle damage. Prolonged sitting can tighten muscles, affecting mobility and increasing injury risk during physical activities.


2. Benefits Galore

Regular stretching not only keeps muscles healthy but also prevents falls, especially in individuals with balance issues. It alleviates headaches, neck, shoulder, and low back pain, enhancing comfort in daily activities and promoting better sleep.


3. Crafting Your Stretching Routine

You don't have to stretch every muscle daily; focusing on key muscle groups three to four times per week suffices. Choose a stretching protocol that suits you, be it yoga, partnered stretching, static, or dynamic stretching.


4. Making It Work

Consistency is key. Significant improvements require weeks to months of regular stretching. Embrace proper techniques; avoid bouncing, hold stretches for 30 seconds, and warm up muscles before diving in. Remember, it's a journey, not a race.


5. Timing Is Everything

Dynamic stretching is best before a workout, as it improves flexibility and neuromuscular coordination. Post-workout stretching aids muscle recovery and cooling down. Incorporating everyday flexibility exercises counteracts the effects of prolonged sitting, maintaining joint health. 


6. Common Mistakes to Dodge

Bouncing during stretches, overstretching, neglecting warm-ups, and forgoing professional guidance are pitfalls to steer clear of. Especially if you are recently injured, or feel pain while stretching, make sure to consult with a healthcare professional right away. Stick to safe and effective practices for optimal results.


Conclusion: Stretch Your Way to Better Health

Stretching isn't just a routine; it's a lifestyle. By understanding its physiology and integrating it wisely into your fitness regimen, you unlock a world of benefits for both your body and mind. So, stretch on, and embrace the journey to improved flexibility and well-being!


If you’re interested in finding out more, or looking for more hands-on assistance with integrating stretching into your daily routine, we're excited to announce our new Wellness Stretching Program designed to take your flexibility and mobility to the next level. Our program includes assisted stretching with PNF (proprioceptive neuromuscular facilitation), PIR (post isometric release), Nerve Flossing, and Myofascial Release techniques.


Our comprehensive approach ensures long-lasting, increased pain-free mobility. Plus, we provide you with a tailored home program, empowering you to continue your progress outside of our clinic.

Ready to embark on a journey to better mobility and well-being? Contact us today at 636-265-2822 or visit www.db2regeneration.com to learn more and schedule your appointment.


References:

Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy, 7(1), 109–119. PMID: 22319684. PMCID: PMC3273886.

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