I’ve been exercising a fair bit this last 12 months however, I’ve noticed a fair degree of restlessness and crampy muscles particularly over-night.
So, I started stretching before bed and after exercise and increased my magnesium supplements.
The result, less cramps, less pain, greater flexibility and better sleep.
Hi, this Dr. Andrew Arnold, Chiropractor at Cranbourne Family Chiropractic and Wellness Centre.
Today I want to talk about the benefits of stretching.
Improved flexibility and range of motion. This helps your daily routine right down to those basic activities like tying shoe laces, putting on underwear, bringing the shopping in etc.
Enhanced blood and lymphatic circulation by getting nourishment to the muscles and getting rid waste byproducts like lactic acid. I find my recovery after exercise has improved and I not as sore.
Improved spinal posture: As Chiropractors we’re all about this. Stretching, particularly the back, helps keep you head in the right position, i.e. not forward minimizing aches and pains.
Stress relief. Stretching releases hormones that help relaxed tight, tense muscles that often accompany stress.
Helps coordination by maintaining joint range which helps balance. As we get older balance becomes more and more of an issue. Improved mobility and muscle tone go a long way to helping you stay upright.
How do I stretch properly?
You’ve got to this properly and slowly otherwise you will hurt yourself.
Warm up. Stretch after exercise not before and avoid over-stretching. Start with normal joint range first.
Hold 30 seconds, avoid bouncing. For most novices holding stretches are the safest. For the more experienced, ballistic or bounce stretches can be helpful, but these are advanced.
Avoid the bounce: As stated, this may cause microtears in the muscle which then may cause scarring. Scarred muscles mean less flexibility and more likelihood of further tearing and that means more pain.
Stretching is supposed to be pain-free. Focus on a pain-free stretch: Know when to back off.
Relax and breathe: I recommend joining a low-level yoga class.
Stretch both sides of your body. Remember, it’s all about balance.
P.S. Whenever you’re ready…
…here are 10 ways you can super-charge your health journey.
*With our ‘Discovery phone sessions’, please let us know your best contact # and best 3 times to get in touch.
- Grab a free copy of our mini-e-book titled, ‘The real reason you need to beat the smoking habit’. Click here to download.
- Grab a free copy of our mini-e-book titled, ‘How to beat anxiety naturally’. Click here to download.
- Find out more about our QUIT SMOKING program. Book a FREE phone *Discovery session with one of our QUIT SMOKING experts Click here to email.
- Find out more about our WEIGHT LOSS programs. Book a FREE phone *Discovery session with one of our weight loss experts. Click here to email.
- Find out more about our STRESS-LESS programs. Book a FREE phone *Discovery session with one of our stress-less experts. Click here to email.
- Join our online community and like our Facebook pageand stay up to date with awesome health news, offers and promotions Click here.
- Visit our blog Click here
- Subscribe to our monthly newsletter Subscribe here.
- Send us an enquiry. Click here for our enquiry form.
- Reach out. If you want to make an appointment but still have questions either call us on 5998 4554 or click here to email and we’ll get back to you. Happy to chat.
About the Author:
Dr. Andrew Arnold is a Chiropractor and ACTP accredited Business Coach.
Andrew is married to Dr. Linda Wilson, the Stress Specialist and has two children, Isaac and Bella. He lives in Melbourne, Australia.
Disclaimer for Cranbourne Family Chiropractic & Wellness Centre
If you require any more information or have any questions about our site’s disclaimer, please feel free to contact us by email at email@example.com
Disclaimers for Cranbourne Family Chiropractic & Wellness Centre
All the information within this downloadable document and on this website – www.cranbournefamilychiro.com.au – is published in good faith and for general information purpose only. Cranbourne Family Chiropractic & Wellness Centre does not make any warranties about the completeness, reliability and accuracy of this information. Any action you take upon the information you find on this website (Cranbourne Family Chiropractic & Wellness Centre), is at your own risk. Cranbourne Family Chiropractic & Wellness Centre will not be liable for any losses and/or damages in connection with the use of our website.
From our website, you can visit other websites by following hyperlinks to such external sites. While we strive to provide only quality links to useful and ethical websites, we have no control over the content and nature of these sites. These links to other websites do not imply a recommendation for all the content found on these sites. Site owners and content may change without notice and may occur before we have the opportunity to remove a link which may have gone ‘bad’.
Please be also aware that when you leave our website, other sites may have different privacy policies and terms which are beyond our control. Please be sure to check the Privacy Policies of these sites as well as their “Terms of Service” before engaging in any business or uploading any information.
By downloading this document and /or using our website, you hereby consent to our disclaimer and agree to its terms.
Should we update, amend or make any changes to this document, those changes will be prominently posted here.