Stretching Exercises For Flexibility And Pain Relief

Written by Dr. Steve Chaney on . Posted in Exercise, Pain Relief, Stretching

The Pluses And Minuses Of Stretching

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 

muscle knotsWhen using stretching exercises for flexibility and pain relief, you should be careful to release the knots first.

Minuses!  Are there any minuses to stretching?  Yes, there are…let me explain.

All muscles originate on one bone, we’ll call the bone that is at the beginning of the muscle the “stationary bone,” then the muscle tendons cross over a joint and insert into another bone we’ll call the “moveable bone.”

When the muscle contracts (shortens) it pulls on the tendons, and they pull on the moveable bone where they are inserting.  This is how all joints move.

Let me demonstrate with the biceps muscle in your upper arm.  Your biceps originate in two different places:

The “long head” is deep inside your shoulder joint, and the “short head” is on a bone at the top of your shoulder called the coracoid process of your shoulder blade.

muscle painYour biceps tendon crosses over the inside of your elbow joint and inserts into the bone in your forearm.

When your biceps contract, you bend your elbow so you can touch your shoulder.

Notice that your triceps, on the back of your arm, are having to totally stretch to allow this movement.

Imagine what will happen if your triceps won’t stretch.

You won’t be able to bend your arm and your elbow will hurt.  You may decide that you need to stretch your triceps – but this is where the “minus” comes in!

The “Minus” of Stretching Exercises for Flexibility When Your Muscle is Tight

stretching exercisesWhen you repetitively use a muscle, in this case the triceps, the muscle fibers spasm and become painful, tying them into knots that are shortening the muscle fibers.  The fibers are now short, but they are still originating and inserting in the same place.  This causes a strain on the bone, usually at the insertion point.

If you had a 12″ length of rope and tied enough knots in it to make it 11″ and then consider what would happen to the rope if you tried to stretch it back to 12″ without first untying the knots.  The knots would get tighter and the fibers outside of the knots would be overstretched. This is what happens to your muscles when you stretch without first releasing the spasms.  It is the main reason you may feel worse after stretching than you did before you stretched.

Also, since the fibers are now short, they can’t lengthen enough to allow the joint to bend.  In this example, the triceps have shortened which prevents them from lengthening. You either think you need to strengthen your biceps, or you think you need to stretch your triceps.

Rarely does anyone think about first releasing the spasms, and then stretching the muscle fibers.  Yet,  this is exactly what needs to be done if you plan on using stretching exercises for flexibility and pain relief.

Release the Spasms  Preventing You From Using Stretching  Exercises Safely.

release spasmsAs I mentioned, when you try to stretch you are now causing the knots in the muscles to become more complicated, and you are overstretching the fibers on either side of the knot.

However, if you release the spasm by putting direct pressure on it, you will feel a burning sensation, but as you press and release, the burn will lessen until it totally disappears.  Now you can safely stretch for flexibility without injuring any of the muscle fibers.

The Perfect Stretching For Flexibility Packages:

Two products that will demonstrate how you can safely release the spasms and then start stretching for flexibility

The 15 Minute Back Pain Solution

 

Specifically written to focus on each muscle that causes back pain. THE 15 MINUTE BACK PAIN SOLUTION explains in detail why the muscles from the middle of your back to your knees will cause low back and hip pain, including sciatica and what to do to relieve the pain.  An easy-to-read eBook that has a step-by-step program you can do in 7 Days.

This is the perfect way to prepare your muscles so you can use stretching exercises for flexibility!

And

Focused Flexibility Training

back pain solutionThe comprehensive stretching program covers all aspects of releasing the spasms that have shortened the muscle fibers, and then guides you through a safe stretching routine using proven yoga-style postures.

Focused Flexibility Training has three DVDs that:

  1. Demonstrates how to do every Julstro self-applied treatment taught in Treat Yourself to Pain-Free Living.
  2. Two 30-minute yoga-style stretching programs for the upper body
  3. Two 30-minute yoga-style stretching programs for the lower body.

Both stretching programs featured in the DVDs start with a 15-minute routine of Julstro self-applied treatments to release spasms in the muscles being stretched and then continue on to the 30-minute guided stretching programs.

Focused Flexibility Training also comes with a Julstro Perfect Ball and a Bamboo Stick Massager to provide all the tools you’ll need to be safely stretching for flexibility.

With just a bit of time and focused attention on safely stretching, you will be able to get back to living your life without joint pain and with more flexibility than ever before – it’s easy and it feels great!

Wishing you well,

Julie Donnelly

 

About The Author

julie donnellyJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Comments (1)

  • Caroline

    |

    Which is why QiGong is soooo good and I teach to my patients. Gentle but effective movement for any age and, as well, relaxes the mind and spirit. No hurt anywhere in the body is the end result.

    Reply

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Latest Article

Epsom Salt Bath for Sore Muscles!

Posted November 21, 2017 by Dr. Steve Chaney

Epsom Salt – An Inexpensive “Miracle Cure”

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

epsom salt bath for sore musclesAn Epsom Salt bath for sore muscles is an old remedy that until recently has been overlooked by modern medicine. For hundreds of years people have used Epsom salt baths for relieving sore muscles, healing cuts, drawing out inflammation, and treating colds.  To many people this has long been a miracle cure, the first “go-to” for pain relief. Research has proven why Epsom Salt works so well, and how to use it so you benefit the most.

Why An Epsom Salt Bath for Sore Muscles Works

Epsom Salt is a combination of magnesium and sulfate. When you are under stress – and who doesn’t have stress in their life – your body becomes depleted in magnesium. Magnesium is a key component in a mood-elevating chemical of the brain called serotonin. Serotonin creates relaxation and a feeling of calm, so it reduces stress, helps you sleep better, improves your ability to concentrate, and lessens the tension of irritability.  It is also a component in the production of ATP (adenosine triphosphate), which produces energy for the cells.

The magnesium in Epsom Salt regulates the activity of over 325 enzymes, helps prevent hardening of the arteries, and is beneficial for muscle and nerve function.  Sulfates improve the absorption of nutrients and flushes toxins out of the body.  All of this is why an Epsom salt bath for sore muscles works.

Massage and Epsom Salt – a “Marriage Made in Heaven!”

Every month I explain how massaging one area of your body will help eliminate or reduce pain. My book (see below) teaches many self-treatments for a long list of aches and pains. Massage has been proven to help with:

  • Joint pain
  • Stiffness
  • Muscle aches
  • Fibromyalgia
  • Insomnia
  • Sports injuries
  • TMJ
  • Headaches
  • and much, much more!

Massage will also force toxins out of your muscles and improve circulation.  Epsom Salt baths are beneficial after a massage because it will remove the toxins out of the body. In the past I had heard that a 15-minute bath was sufficient, but that has changed.  Recently I read an article that explained it takes 40 minutes of soaking to make the transfer complete. Toxins are drawn out and magnesium enters into the body

Self-Massage is Convenient and Easy-to-Do

It’s wonderful to go to a qualified massage therapist and relax while the spasms are worked out of your muscles. However, if you have a stressful job or you love to exercise, you can’t go to a therapist as frequently as you should.  That’s where self-massage becomes a life-saver.

pain free living book coverBefore relaxing in your Epsom salt bath, do the techniques demonstrated in my book, “Treat Yourself to Pain-Free Living” to release the spasms that are causing joint and muscle pain.

As you untie the “knots,” you are releasing toxins into your blood stream and lymphatic system.  A relaxing, 40-minute soak in a tub of comfortably hot water and 2 cups of Epsom Salt will eliminate the toxins from your body.

Life is more stressful than ever before, and you deserve a relaxing break.  Massage and Epsom Salt baths are the perfect beginning to a restful night’s sleep!  Plus, the benefits of both massage and Epsom Salt will improve your health and vitality.

Wishing you well,

Julie Donnelly

 

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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