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

Relieve Hip Pain After Sitting or Driving

Posted June 20, 2017 by Dr. Steve Chaney

Relief is Just a Few Movements Away!

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

relieve hip pain after sittingI’m on a long business trip, speaking and teaching in Tennessee and New York, and the drive from Sarasota, FL meant many hours of driving over several days.  One of my stops was to visit with Suzanne and Dr. Steve Chaney at their home in North Carolina.  It was that long drive that became the inspiration for this blog.

After all those hours of driving, my hip was really sore. It was painful to stand up. While talking to Suzanne and Dr. Chaney I was using my elbow to work on the sore area, and when we were discussing the blog for this month it only made sense to share this technique with you.  So, Dr. Chaney took pictures and I sat at his computer to write.  I thought others may want to how to relieve hip pain after sitting or driving for long periods.

What Causes Anterior Hip Pain?

As I’ve mentioned in posts in the past, sitting is the #1 cause of low back pain, and it also causes anterior hip pain (pain localized towards the front of the hip) because the muscles (psoas and iliacus) pass through the hip and insert into the tendons that then insert into the top of the thigh bone.  When hip pain reliefyou try to stand up, the tight muscle tendons will pull on your thigh bone.  The other thing that happens is the point where the muscle merges into the tendon will be very tight and tender to touch. You aren’t having pain at your hip or thigh bone, but at the muscular point where the muscle and tendon merge.

It’s a bit confusing to describe, but you’ll find it if you sit down and put your fingers onto the tip of your pelvis, then just slide your fingers down toward your thigh and out about 2”. The point is right along the crease where your leg meets your trunk.

The muscle you are treating is the Rectus Femoris, where it merges from the tendon into the muscle fibers.  Follow this link, thigh muscle, to see the muscle and it will be a bit easier to visualize.

You need to be pressing deeply into the muscle, like you’re trying to press the bone and the muscle just happens to be in the way.  Move your fingers around a bit and you’ll find it.

Easy Treatment for Anterior Hip Pain After Sitting

relieve hip painHere is an easy treatment for hip pain after sitting you can administer yourself.  First, sit as I am, with your leg out and slightly turned.

Find the tender point with your fingers and then put your elbow into it as shown.

It’s important to have your arm opened so the point of your elbow is on top of the spasm.  It’s a bit tricky, but if you move about a bit you’ll come on to it, and it will hurt.  Keep the pressure so it’s tolerable, not excruciating.

After you have worked on this point for a few minutes you can move to the second part of the treatment.

hip pain treatmentPut the heel of your “same-side” hand onto your thigh as close to the spasm as you can get.  Lift up your fingers so the pressure is only on the heel of your hand.  You can use your opposite hand to help give more pressure.

Press down hard and deeply slide down the muscle, going toward your knee.  You can also kneed it like you would kneed bread dough, really forcing the muscle fibers to relax.

I’m putting in a picture from a previous blog to explain how you can also treat this point of your rectus femoris by using a ball on the floor.

As shown in this picture, lie on the floor with the ball on your hip muscle, and then slightly turn your body toward the floor so the ball rolls toward the front of your body. You may need to move the ball down an inch or so to get to your Rectus Femoris.

When you feel the pain, you’re on the muscle.  Just stay there for a minute or so, and if you want you can move so the ball goes along the muscle fibers all the way to your knee.

pain free living book coverIt may be a challenge to find this point, but it’s well-worth the effort!

In my book, Treat Yourself to Pain Free Living, I teach how to treat all the muscles that cause pain from your head to your feet.

Wishing you well,

Julie Donnelly

julie donnelly

About The Author

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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