When And When Not To Stretch

Stretching is something that is often widely thought to be needed in all rehabilitation programs. I rarely get people to stretch, well at least not in the conventional hold for 60 seconds whilst one end of a muscle goes one way and the opposite end goes the other!

Perception of Tightness

Often if you’re in pain you’ll feel the best thing to do is to stretch the region. I have seen umpteenth occasions where someone has stretched and stretched for months and their pain hasn’t improved at all.

If this applies to you then one of two things is likely happening; you feel great after stretching but as soon as you stand up and get on with your day the tension returns quickly. This means stretching is necessary… just not yet, you need to address whatever movement issues are causing the tightness before the stretching will help.

Alternatively stretching doesn’t improve things at all and never will because the region isn’t in need of it. The muscular structures surrounding the pain may be unstable and stretching them just creates more and more instability and in turn ‘tighter’ muscles.

Mobilise Baby!

Stretching for a prolonged period isn’t very true to life, and when you’re trying to encourage your body to move well and pain free you want it to develop tolerance to movements you complete regularly. Move into positions of discomfort alongside breathing work but don’t hold for prolonged periods, especially if holding makes things feel worse. Gradually expose your body to short periods of more extreme ranges of motion as long as the body can tolerate it. Build slowly, there is no race and as long as you’re seeing gradual improvements in the amount of range your body can tolerate, you’re heading in the right direction.

If You’re Struggling with A Nerve Issue DO NOT Stretch

If you’re noticing tingling or prickly type sensations in any part of your body the likelihood is you do not want to stretch. You may have a slight nerve irritation and as a rule nerves do not like being stretched, compressed and they crave a good blood supply! If this is the case focus more on diaphragmatic breathing techniques as well as making sure you do enough cardiovascular exercise to get the blood flowing.

Remember it is all connected,

Ben

Call – 07745 039 485

Email – Ben@BenFedrickInjuryTherapy.co.uk