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

How to Choose the Right Pillow

Posted April 17, 2018 by Dr. Steve Chaney

Wake Up Each Morning Pain Free

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

how to choose the right pillow without headachesThe way you sleep is often a key to discovering the cause of headaches and more. If you wake up with neck pain, a headache, or you suffer from ringing in your ears, dizziness, or ear pain, there is a good possibility that it may be caused by the way you are sleeping. Your pillow may be the culprit.  But if you need to know how to choose the right pillow for you, it’s easy.   It just takes a little “investigation.”

 

How to Choose the Right Pillow if You Sleep On Your Side

Your head, neck, and spine need to always stay in a nice straight line, just as it is when you are standing up, but that takes a little thought and understanding of the way you sleep.  So, get comfy in your bed and then notice how your head is resting.

how to choose the right pillow to sleep painfreeIf you sleep on your side, your pillow needs to be just the right size, so your head doesn’t point down toward the mattress (your pillow is too soft) or up to the ceiling (your pillow is too thick). Either of these positions will make the muscles on the side of your neck stay in the contracted position for hours and pull your vertebrae in that direction, especially when you try to turn over to your other side.

Your SCM Muscle May Cause Serious Problems

You also need to notice if you turn your head a bit, especially if you are turning into your pillow or turning your head up toward away from your pillow. In either of these two cases you will be causing your sternocleidomastoid (SCM for short) to be held shortened for hours.

Your SCM originates on your collarbone and inserts into the bone behind your ear.  When it contracts you turn your head to the opposite side. However, if the muscle is tight (for example, when you’ve held your head turned toward one side for an extended period of time) and then you bring your head back so you are facing forward, the tight muscle will pull on the bone behind your ear and cause havoc.

The symptoms for a tight SCM are tinnitus (ringing in the ear), dizziness, loss of equilibrium, ear pain, headaches, pain in the eye and around the skull, pain at the top of the head, and even pain in the throat. Amazing! What’s even more amazing is that it’s rare that this muscle is considered when a medical professional is searching for the cause of your symptoms.

These are the things to know when considering how to choose the right pillow if you sleep on your side.

How To Choose The Right Pillow If You Sleep On Your Back

how to choose the right pillow for sleeping on your backIf you sleep on your back, your head should be on the mattress (not propped up with a pillow) and you should have a tiny support (like a folded washcloth) under your neck.  Or, you can have a wedge pillow that starts at your mid-back and gently raises your entire trunk and head up while still allowing your head and back to be in a straight line.

It’s always a challenge for people who toss and turn during the night, sometimes on their side and sometimes on their back.  The best thing I’ve found for this situation is to have the pillow below shoulder level so when you turn on your side your shoulder will automatically slide to the edge of the pillow while still supporting your head properly, and when you turn onto your back, the pillow will start at shoulder level so your head and neck are supported, but your head is being pushed in a way that causes your chin to move down to your chest.

hip pain causes and treatment pain freeIt’s tricky, but I can personally attest to the fact that it will work.  I can always tell when I’ve had my head tilted (I toss and turn during the night) because I will wake with a headache. When that happens I’m grateful that I know how to self-treat the muscles of my neck and shoulders so the headache is eliminated quickly.  If you already have Treat Yourself to Pain Free Living,  you can self-treat all your neck and shoulder muscles to release the tension.

How To Choose The Right Pillow If You Sleep On Your Stomach

If you sleep on your stomach, this is the one position that is so bad that it behooves you to force yourself to change your position. Your head is turned to the side and held still for hours, putting a severe strain on all your cervical and upper thoracic vertebrae. Not only will this cause headaches, tinnitus, and a list of other pains, but it can cause problems down your entire spine. It can also impinge on the nerves that pass through the vertebrae on their way to your organs.

If you do sleep that way, let me know and I’ll give you some suggestions that work to change your habit of sleeping. It takes time and energy, but the results are worth the effort.

In every case, the way you sleep may cause neck pain that won’t go away until the pillow situation is resolved.

Now you should know how to choose the right pillow for the way you sleep.

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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