GET A FREE MASSAGE!

Call us at 780-569-3838 to find out how

 

Massage • Manual Osteopathy • Acupuncture

TOP CLINIC IN ST. ALBERT

GET A FREE MASSAGE!

Call us at 780-569-3838 to find out how

 

Massage • Manual Osteopathy • Acupuncture

 

TOP CLINIC IN ST. ALBERT

Massage Therapy St Albert | Stretch To Increase Flexibility

Most people have heard, especially from their massage therapy St Albert clinic the importance of stretching. However, many people want to know what the best stretches are. While there are hundreds of different stretches, the best stretches a person can do depend greatly on that individual, as well as that individuals goals.

Why are they stretching? To prevent or eliminate pain, to increase flexibility, improve posture, to warm up muscles before working out, or to relax muscles after their workout is over? How about stretching to relax? It’s also important to note each person and their body and activity levels as well as their goals will dictate the best stretches to do.

If people want to stretch to eliminate pain, their massage therapy St Albert clinic will help them figure out what stretches are best for their pain, their body and abilities. Many people are worried that stretching will somehow exacerbate pain. Most of the time, this is not true, but before you jump into a new stretching routine, talk to your doctor or massage therapist. They will also suggest what stretches will be best for the type of pain you have. However, back pain is some of the most common reasons why people want to utilize stretching to get rid of pain.

Start Your Stretching Routine

As well, your massage therapy St Albert clinic will know if you are a beginner at stretches or not, and suggest stretches and poses best suited for you. One of the first stretches for back pain is the cat-cow position, followed by knee to chest, and lumbar rotation. Finally, a hamstring stretch and cobra pose finish this quick five pose stretching routine that shouldn’t take more than five or 10 minutes. These focus on the lower back, which is the most common back complaint. However, keep in mind that lower back pain is also caused by poor posture, so be mindful of that during your day, in addition to stretching.

You can stay flexible by stretching, but also become even more flexible! While this does not happen overnight, a simple five post routine for a few minutes a day can yield benefits after just one month. It’s important that you do not overstretch! You can injure yourself if you push too far. Instead, increase how long you hold the stretch, or the number of times in your day you stretch, rather than trying to stretch farther before your body is ready. And when you are looking for a general way to increase flexibility, ask your massage therapy St Albert clinic about the following five stretches, and how to do them safely.

Massage Therapy St Albert | Best Stretches For Every Body

The first stretch to increase flexibility stretch is the hamstring stretch, also great for cyclists and runners. Stand straight, do a forward bend, grab the back of your ankles, and hold for one or two minutes. The next stretch is a triceps stretch, great for people who do arm exercises, move a lot with their arms, or who have poor posture. Raise your hands above your head, then reach one hand toward your back, using the other hand to gently guide the elbow to a deeper stretch, hold for a minute and then switch arms.

The third stretch to increase flexibility is the frog stretch. Massage therapy St Albert owner, Lianna Bergonia says this is great for tight hips, poor posture, and people who sit all day. Get on your knees, and rest on your forearms, slowly slide your knees apart until you feel a stretch, but not pain. This stretch can get very intense, very quickly, so be careful doing this one!

Next up is the sitting shoulder stretch. People can do this anytime, especially during their work day, whether they sit or stand all day, this can be powerful in getting out of the habit of poor posture. Put your hands behind your head, squeeze your shoulder blades, and push your hands down. Hold for 5 seconds, and do a set of 10 every couple of hours.

Find The Right Stretch For Your Body

Finally, the lunge stretch is the last of the flexibility stretch, and they focus on the largest muscle group in your entire body – your quadriceps and glutes. Since this is the largest group, they can cause a lot of pain if not stretched, and you can increase flexibility significantly when stretched regularly. Start this stretch by kneeling on the floor, then take one leg and plant your foot in front of you. While in this position, lean forward. Hold this pose for a minute before switching legs. The more stretches you can work into your day, the easier they will be, and with only a few weeks, you will notice an increase flexibility boost.

Before you jump into any stretching routine, make sure you are getting the advise of your doctor or massage therapy St Albert clinic, someone who knows your body and your ability. Also ensure that you are doing the recommended stretches, not every stretch is best for every body, and some require modifications to make it safe for you. Get the right pose and position, stretching poorly means you risk hurting yourself.

And finally, never stretch to the point of pain. You will want to feel the stretch to increase flexibility, so don’t push past that part. If you don’t feel the stretch, ask for a modification, as some people will need a different stretch for their body. So go ahead and add a few minutes of stretching to your routine a few days a week. You will be so glad you did!

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