Warm Up Before Stretching

Written by Dr. Steve Chaney on . Posted in Stretching

Avoid Muscle Pain Before It Starts

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 

Happy Thanksgiving!

give thanksNovember is the month that reminds us to be grateful for all the blessings we enjoy because we are Americans.  Of course, we should be grateful every day for the freedoms we have in this beautiful country! Have you thought about the freedom you enjoy the most?  For me it’s the freedom to worship however I choose because we don’t have a particular religion forced on us. I also love the fact that I can own my business and move it anywhere I like in the entire country.

I hope you’ll give some thought to what you are grateful for as this happy holiday draws near.

 

Should we warm up before stretching?

 

Avoid Muscle Pain Before It Starts

 

Now that the weather has turned cooler in all parts of the USA, more people are exercising outdoors.  Are you?  Be sure to warm up your muscles before you go running or cycling.  One good way to gently and effectively warm up your joints is to bring them into their full range-of-motion. This is also a great morning routine when you first get up.

warm up before stretching ropeYou have been told to stretch before you exercise. However, stretching while a muscle is tied up with spasms that shorten its fibers may cause the muscle fibers to get micro-tears. You could be creating muscle pain rather than avoiding muscle pain.

As an analogy, think about what happens if you tie a rope in knots and then try to stretch it to its original length without first untying the knots.  That is exactly what happens when you try to stretch a muscle that is tight or has spasms.  Release the spasms by warming up first, and then stretch.  It works great and will assure that you don’t hurt worse after stretching than you did before you stretched.

 

Warm Up Before Stretching

warm up before stretching arms upThe key here is not attempting to stretch your muscles, but to just gently move your joints. Here is a whole-body warm-up procedure I recommend.

warm up before stretching arms outFirst, bring your arm all the way across the front of your body, then slowly help the movement by linking your opposite arm across your elbow and pull your arm toward your chest.  Repeat this with your opposite arm, loosening the back of your shoulders.  Only go to the point of “feels so good,” never to a point of pain.

Then bring both arms as far back as you can, releasing the front of your shoulders.  While you’re there, move your head and neck down toward your chest and around to the side, moving the top of your shoulders and neck.

warm up before stretching stretch backwarm up before stretching legs outNext, with your arms still out to the side, rotate your arms forward several times, and then backwards several times. Your intention is to move your shoulder joint in as many directions as possible, always doing the movement gently and slowly.

Warm up your waist and lower back by keeping your hips still and rotating your upper body as far to the left as you comfortably can, and then as far to the right.  The goal here is to gently move all the joints from your mid-back to your hips.

To loosen your hip joint, you’ll want to easily swing your leg back and forth. If you are standing with your foot on the floor, you’ll need to hold your foot up, so it clears the floor.

When possible, it’s good to be standing on a step or some books so the foot on your swinging leg will be relaxed. Below I am demonstrating by warm up before stretching legsstanding on two packs of copy paper.

warm up before stretching legs backStand with your right leg on a step, and then slowly and gently swing your left leg back and forth.  Let your leg drop, giving an easy stretch to your hip joint.  Then reverse so you can do the same to your right leg & hip.  Then hold on to something and swing your leg in front of you, going from side-to-side.

This entire program will take from 5-10 minutes of your time, and its goal is to just get your joints moving.  It should always feel good, like you are waking up your joints to prepare for the day. There are many good morning routines to loosen up joints that stiffen while sleeping.

After you have released the knots in your muscles, you can stretch safely.  Now you are ready to start your day!

 

How to Untie the Spasms that are Knotting Up Your Muscles

 

inner knee pain free livingIf your muscles have painful knots, this gentle warm-up procedure is not always enough. I also teach people how to untie the knots (spasms) that form in muscles. Those knots shorten the fibers and put a strain on the joints.  I always recommend that you apply direct pressure on the knots, holding the pressure for 30 seconds to press toxins out of the fibers and draw blood into the muscle.

warm up before stretching pain freeIf you have been to see me at my office, you know that I always teach how to do two or three of the Julstro Method self-treatments that will help you stop pain.  I’ve been doing this for years, and it works.

Back in 2001 I wrote my first self-treatment book titled The Pain-Free Triathlete. At the time most of my clients were either serious athletes or Ironman triathletes.  That ultimately expanded to become a book for the general public and in 2010 I wrote Treat Yourself to Pain-Free Living.  Thanks to print-on-demand that book was constantly updated and revised, with the latest version being done in 2018.  Then I wrote the updated book for athletes titled: The Pain-Free Athlete. 

yoga pain relief dvdI also have a DVD stretching program that combines all the self-treatments with a safe Yoga stretching routine.  That DVD program is titled Focused Flexibility Training, although it started out as Trigger Point Yoga (only the name was changed).

warm up before stretching bacl pain solutionThe 15 Minute Back Pain Solution was another book added to the collection. This book focuses on the muscles that specifically cause low back pain, and hip/groin/knee pain, as well as sciatica.  Originally it was only available as a Kindle book, but it is now being printed and will be ready soon.

It’s not difficult to release the tight muscle spasms that are causing you pain, it just takes a bit of direction to know how to find the point and how to treat it.  Each of these books and DVD programs show you how to do that quickly and easily.

You can look at each of these books and programs by going to www.JulstroMethod.com/shop

 

Wishing you well,

 

Julie Donnelly

 

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.

 

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.

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Latest Article

Groin Pain Relief

Posted April 16, 2019 by Dr. Steve Chaney

What Is The Pectineus Muscle And Why Is It Important?

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 

Spring Is In The Air

spring floridaI remember as a child we sang “Though April showers may come your way…they bring the flowers that bloom in May…”

Of course, here in Florida we are blessed with flowers all year, but there’s still a lovely feeling that happens in Spring.  It’s still cool enough most days to go out running, and the humidity is still low.  Traffic will soon be easing up as our friends from the north start their trek back home, and daylight savings time is giving us more time to get to the beach for sunset.  Lovely!

Fun Facts About Spring….

  • The earliest known use of the term “spring cleaning” was in 1857
  • The word “spring” has been used for the season since the 16th century
  • The first day of spring is called the vernal equinox
  • On the first day of spring, the sunrise and sunset are about 12 hours apart everywhere on earth
  • Spring fever isn’t just a saying. Experts say the body changes due to the temperature and can cause an upset in your health.
  • The actual start of spring varies from March 19th to the 21st, but it is commonly celebrated on the 21st.

Do you like to garden?  Now is the perfect time to get your gardens planted so you’ll have home grown veggies for the entire summer.  For me, it’s also a great time to do some spring cleaning and get the house in order before the summer closes all the windows and the air conditioning becomes our indoor relief.

But these activities can also cause a strain on muscles, so don’t forget to take care of yourself. If you put too much strain on muscles you haven’t used all winter, you can develop problems and need groin pain relief.

 

A Tiny Muscle Can Cause Groin Pain

groin pain relief pectineusLately I’ve had several clients come in because of groin pain that has their medical practitioners stumped.  Their symptoms are varied, but most complain that it feels like they hit their pubic bone with a rubber mallet.  Ouch!

One client loves to ride her horse, but the pain had prevented that for several weeks. Another was considering selling the motorcycle that she and her husband love because she just can’t sit on it anymore.

Several years ago, I had a male client tell me that he had this same pain and he was told it could be his prostrate causing the issue.  Fortunately, that wasn’t he problem at all.

The muscle that caused all these problems, and a lot more, is the Pectineus.

The Pectineus muscle originates on your pubic bone and inserts into the very top of your inner thigh bone (femur).

You can see the Pectineus and surrounding muscles more clearly by going to https://en.wikipedia.org/wiki/Pectineus_muscle

Most muscles have more than one function, and this is true for the Pectineus.  The function we’ll look at today is called adduction.  It brings your leg in toward midline.  If you think of a soccer player kicking the ball with the inside of his ankle, it was the Pectineus that helped draw his leg in so he could do the shot.

Each of my clients had pain while trying to bring their leg out so they could sit on their horse, or on their motorcycle.  The tight muscle was pulling on their pubic bone and causing a severe strain.

This muscle is easier to have someone else treat it for you because of its location but give it a try and see if you can locate & treat it yourself.

 

Groin Pain Relief

groin pain relief treatmentThe picture to the left is showing an athlete self-treating her adductors.  These muscles, and the Pectineus muscle, all originate at the same point on the pubic bone.  The picture is showing her massaging the middle of the adductors.

To reach the Pectineus, move the ball all the way up to the crease in your leg.  You can do the treatment with a ball, but because of the size of the muscle and its location, it’s easier to do it with your fingertips.

Sit as this athlete is sitting, and even bring your opposite leg up so your foot is flat on the floor.  For example, in this picture, the athlete would bring her right leg up so her right foot is on the floor, and then lean a bit further onto her left hip.  That opens up the area so she can reach a bit easier into the muscle while using her fingertips.

Press into the muscle, being careful to feel for a pulse, and moving if you feel one.  If the Pectineus is in spasm, you’ll know it immediately when you press on it.  If it’s not in spasm, you won’t be able to find it at all.

Remember to stay within your pain tolerance level, this isn’t a “no pain, no gain” situation.  Never go deeper than what feels tender, but not so much that you want to faint. Hold the pressure for 15 seconds. Then let up on the pressure, but keep your fingers in the same place.

Repeat this movement several times. Each time it will hurt less, and eventually it won’t hurt at all.  That’s when the muscle has completely released, and you will have relief from the pain.

It’s as simple as that!

Why stay in pain when it’s so easy to find the muscular source of the problem and eliminate it?

calf cramps remedy bookTreat Yourself to Pain-Free Living (https://julstromethod.com/product/treat-yourself-to-pain-free-living-hardcopy/). It is filled with over 100 pictures and descriptions proven to show you how to find and self-treat muscle spasms from head to foot!

Join the 1000’s of people worldwide who have discovered that tight muscles were the true source of pains they thought were from arthritis, fibromyalgia, and other serious conditions.  You have nothing to lose, and everything to gain by releasing tight muscles.

Treat Yourself to Pain-Free Living is your step-by-step guide to pain relief!

 

Wishing you well,

 

Julie Donnelly

 

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.

 

julie donnellyAbout 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.

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