Ease Aches And Pains With Deep Stretching From Head To Toe

Many of us simply are not that physically active. Unexplained aches and pains may have a lot to do with your lifestyle.

Americans typically over medicate themselves with pain killers to alleviate chronic pain problems. Non-invasive, drug free treatments such as superficial heat, massage, acupuncture or, in some cases, spinal manipulation (chiropractic or osteopathic) have proved highly effective in relieving aches and pains.

Gentle stretching along with proper posture improves blood flow to muscles and tendons which tighten from inactivity. Stretching and strengthening muscles around our joints increases blood flow and circulation, sending oxygen to your brain. This helps alleviate stress and limit inflammation.

Wake up your muscles with some simple stretching exercises to help reduce future injury and pain:  

 

TORSO TWIST – helps strengthen the muscles on your sides that help you rotate your spine while keeping your lower back in alignment.

PELVIC TILT – strengthens abdominal muscles that support the spine.

BIRD DOG WITH CRUNCH – engages your spine-supporting muscles while moving and balancing.

DEAD BUG – prevents disk compression and lower-back pain by strengthening hip flexors and spine-supporting. 

SUPERMAN – improves spinal alignment for ideal posture by shoring up muscles surrounding spine. 

HALF DOWNWARD-FACING DOG – opens chest and keeps shoulders back to eliminate the hunched-over posture that causes neck and lower-back pain.

SHOULDER OPENER WITH STRAP – stretches chest and shoulders.

SCAPULAR PUSH-UP – strengthens muscles connecting the sides of your ribs to your shoulder blades to prevent rounding of your back. 

NECK RELEASE – Massages neck and creates space between the disks, relieving pressure. 

UPPER-BACK RELEASE- helps release tension in muscles and fascia (the connective tissue just beneath your skin).   

RECLINED IT BAND STRETCH – help stretch the iliotibial (IT) band, which runs from the buttocks to the outer knee, to relieve pain in both areas. 

ARCH RELEASE – massages bottom of foot to stretch plantar fascia, the main ligament that runs along the arch of the foot. This help relieve heel pain. 

KNEELING HIP FLEXOR STRETCH – helps Relieve tight hip flexors, which are often stiff from sitting. 

CLAMSHELL – strengthens gluteus medius, the muscle on the outer edge of your buttocks responsible for stabilizing your pelvis. Weak glutes can lead to painful pressure on the knees. 

CAT-COW – helps to gently warm the entire spine and restores circulation to tight back muscles. This move will rehydrate spinal discs. 

Speed recovery from injuries and eliminate pain by stretching daily. Before attempting any exercise program consult your doctor of physical therapist to ensure you perform and execute this moves properly.

Take the initiative to get more exercise, stretching helps eliminate body aches associated with inactivity. Start out each day with any combination of the stretches provided to help reduce the severity of injuries and limit body aches.

Initially it may take some time for your body to become accustomed to more intense activities. More than likely you will experience a temporary increase in body aches. Within a few weeks your body will adjust and strengthen.

To learn more about physical therapy treatment programs for stretching or to treat pain, set up a free exploratory examination with one of our doctors today.

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Moriarty Physical Therapy is the premier physical therapist provider here in the Hudson Valley with centers located near you. To find out more about physical therapy or to book your first appointment with a physical therapist, visit our website at www.moriartypt.com or contact Moriarty Physical Therapy at (845) 454-4137.