Transcript Stretching for Life

Stretching for Life
Drs. Matthew and Michelle Mix
Why Stretch?
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Hold your adjustment
better
Increase mobility
Improve circulation
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Decrease risk of injury
Reduce fatigue
Decreases tense
muscles
Tense Muscles
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Lead to decreased sensory
awareness
Raise the blood pressure
Constantly tense muscles
lessen their own blood
circulation
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Blood is the liquid conduit of
oxygen and food nutrients to
the muscles and the remover
of toxic waste. Therefore,
when the blood supply is
reduced, muscles suffer from a
lack of oxygen and nutrients
and a build-up of toxic
waste; resulting in fatigue,
ache and sometimes pain.
Guidelines for Stretching
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No partner necessary.
One major muscle group at a time.
After stretching one muscle, you should stretch the
offsetting muscle.
Stretch the front muscles of your thighs before
stretching your hamstrings.
Stretches cannot be timed.
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The relaxation time back to its original length will vary from
person to person and from day to day even in the same
person.
Guidelines
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Do not overstretch.
If a muscle feels tight, stretch it after
stretching the offsetting muscle.
Do not stretch injured or aching muscle.
Always keep your neck and backbone in a
straight line.
Stretch twice a day.
Guidelines
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Stretch until you feel slight pulling.
As you feel less tension you can increase the
stretch again until they feel the same slight pull.
Hold this position until you feel no further increase.
If you do not seem to gain any range of motion
using the above technique, you may consider
holding the stretch longer (up to 60 seconds).
Holding a stretch
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Most experts believe ballistic,
or bouncing during a stretch,
is dangerous because the
muscle may reflexively
contract if restretched quickly
following a short relaxation
period. Such eccentric
contractions are believed to
increase the risk of injury
What does stretching have to
do with Chiropractic?
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Movement
Muscles determine position of spine, nerves
determine what muscles do.
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One example of loss of motion:
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Osteoarthritis
Experimental Models of Osteoarthritis:
the Role of Immobilization
“After two weeks of immobilization, the first signs of
eburnation appear in the subchondral bone, along with
sclerosis and remodeling of the metaphyseal bone.”
“Such changes are not reversible”
T Videman, M.D. Institute of Occupational Health, Helsinki, Finland
Schematic presenting the role of
immobilization in the pathogenic chain
of osteoarthritis
Thickening of the
Immobilization
capsule and raised
capsular tension
Damage of
Elevated local
the cartilage
compression of
& subchondral
the articular
bone
cartlage
T. Videman, M.D.
It is a lot easier to prevent
than to repair.