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Winter Stretching Tips  |
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Whether you know it or not, the cool fall and cold winter weather can wreak havoc on your back. Cold temperatures create muscles that are short and tight which in turn tend to pull on the spine and put pressure on the back. That pressure can lead to pain and injury if not immediately taken care of.
There are precautions that can be taken in order to avoid back injury during the upcoming months. Obviously the most prevalent activities you’ll be engaging in will include outdoor tasks such as shoveling and removing snow.
Ultimately, you’re going to be doing a lot of bending, twisting, and lifting. According to Colm Murphy of Brighton Chiropractic, the most prominent muscles involved will be the back, glutes, and leg muscles. So what should you be doing to prevent these muscles from overextending themselves?
Well first you should always make sure you dress for the weather…keep your muscles warm with the proper clothing and you’ll ensure they’re long and more receptive to work.
The next step: STRETCH!
The following stretches should be done before and after any exercise or activity you engage in.
Standing Hamstring Stretch:
Steady yourself by holding on to the back of a chair at your side and step your right foot forward 2-3 feet. Keeping your right knee straight, slowly bend forward at the waist until you feel a stretch in the back of your right thigh. Pulling your right foot up will increase the stretch.
Standing Calf Stretch:
Steady yourself by placing one hand on a wall and step your left foot back 2-3 feet. Keep your feet pointed forward. While keeping your left knee straight, slowly bend your right knee until you feel a stretch in the back of your left lower leg. Make sure you keep your left heel on the ground.
Standing Torso Stretch:
Hold a shovel behind your back. Keep both feet planted on the ground about shoulder width apart. Keep your back straight and bend slightly at your hips and knees. Without twisting your hips, gently turn your trunk to one side until you feel a stretch in the middle of your back.
Forearm Stretch:
With your arm straight out in front of you and the palm facing upwards, gently pull your fingers back with your other hand. Do not let your shoulder rise up as you do this. A stretch should be felt on the inside of your forearm.
Shoulder Stretch:
Hold the shaft of a rake or shovel vertically behind your back. Slowly pull the shaft up with your top hand until you feel a stretch in the shoulder of your lower arm. The lower arm should be relaxed. Hold the stretch for twenty seconds. Next, pull the shaft down with your bottom hand until you feel a stretch in the top shoulder and arm. Reverse hand positions and repeat.
Neck Stretch:
Put your hands behind your back and grasp your left wrist with your right hand. Keep your shoulders relaxed and slowly tilt your head to the right. Using your left shoulder muscles, gently depress your left shoulder down towards your feet. A stretch should be felt in the left side of your neck.
Standing Piriformis Stretch:
While standing on one leg, cross your legs (pull one leg up in front of the other so that your knee is bent to the side and away from your body – you may need to hold onto something) and keep your back very straight. Do a one legged squat.
Dr. Murphy urges you to be receptive to your body and to respond to any twinges or back pain you may experience. A sore, tight and achy back can lead to greater episodes of pain. If you experience any of these symptoms, stop what you’re doing, take a break and stretch. If the pain continues, call Brighton Chiropractic and schedule an appointment to be seen.
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