Stretching is a great way to get the body moving although there are many different methods to either warm up your body, increase your flexibility or just help stretch an uncomfortable tight muscle!
The most popular methods of stretching include static, dynamic and PNF stretching. Each of these involve different techniques to get a muscle moving for the better.
Static Stretching
Static stretching is great for tight muscles to improve discomfort or pain you are feeling. The great thing about static stretching is that it is simple and effective and can be done even in front of your desk at work! A simple stretch at the desk is our go to which is the common neck stretch which is done by pulling your head towards one side of the body and holding it!
Dynamic Stretching
Dynamic stretching is a fantastic way to get limbered up for a run, a workout or even for a game of soccer. Unlike static stretching which can hinder performance in sporting events, dynamic stretching allows for an increase in blood flow and heart rate and usually involves moving muscles needed for the activity at hand. A simple dynamic stretch before a run can be leg swings which involves 10 or more repetitions each side yo get the benefits!
PNF Stretching
PNF stretching also known as proprioceptive neuromuscular facilitation, involves a muscle to be stretched and then forced into a push before further stretching the muscle. PNF stretching has great benefits when it comes to improving flexibility. The goal of this stretch is to enhance mobility but also decrease chances of muscles seizing up and becoming weak!
How Does Stretching Help?
Apart from the above variations of stretching the benefits out way the risks. Unlike heavy exercises and strenuous activities, stretching requires minimal energy expenditure and can give immense relief when put into a daily routine.
Will Stretching Improve Hip & Back Pain?
This is all dependant on whether you have hip instability. Other factors of back pain stem further than just muscle pain. Our body also has issues both with joints, ligaments and tendons and this can be true not just for low back pain but for neck, Shoulder and other joint pains!
If you are someone that is currently suffering from back pain and are looking for a solution, our team at The Melbourne Chiropractor may be able to help you out! We offer chiropractic care, pregnancy care, Paediatric care, Dry Needling, Cupping Therapy and Remedial Massage Therapy. Online bookings are available 24/7 or call our clinic on 9302 1023 to schedule an appointment!
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Are You Suffering From Bicipital Tendinopathy?…
Bicipital Tendinopathy is an overuse injury that results in irritation of the long head of biceps tendon as it passes through the bicipital groove of the humerus. The long head of the biceps brachii muscle attaches to the shoulder and acts as a stabiliser. Furthermore it has actions in supination the forearm and flexing the elbow
Symptoms of bicipital tendinopathy include pain in the anterior shoulder [at the bicipital groove] and pain that is made worse with overhead activities. Bicipital tendinopathy is common in individuals who play sports that involve repetitive overhead movements such as swimming and baseball or something as simple as putting clothes on the line or drilling/screwing/lifting.
Bicipital Tendinopathy in isolation is rare and it is usually associated with other conditions such as impingement or injury to the rotator cuff or labrum
Treatment and rehabilitation will be based on the individual and their functional requirements. Generally; rotator cuff strength, biceps strength and scapular stability will be the focus
Here are some simple exercises performed that may help you speed up your recovery:
Biceps stretch
Isometric Supinated Biceps Curl
Eccentric Chin-up
Eccentric Supinated Bicep curl
Eccentric Supinated Shoulder Flexion
Remember to consult a health care professional beforehand to make sure these exercises are suitable for you!
Do you have a Patella Tendinopathy?…..
Patella Tendinopathy (also known as Jumpers knee) is an overuse injury affecting the knee. This injury effects the patella tendon that attaches your patella [knee cap] to the tibial tuberosity of the tibia [shin bone]. The role of the Patella tendon is to transmit the force of the quadriceps muscles as the knee extends
Symptoms of patella Tendinopathy include pain & tenderness at the Patella tendon, pain that is made worse with jumping & running, stiffness of the tendon in the morning, and thickening of the tendon relative to the unaffected side
It is often caused by a sudden increase in physical activity, training on poor surfaces, decreased flexibility of quadriceps and hamstring musculature and poor biomechanics of the lower limb [hip, knee and foot control]
Here are some simple exercises that can assist in your recovery during its early stage