Stretching Archives - Washington Physical Therapy

Do You Stretch Enough? Add it to Your Routine Today!

Discover the Benefits of Adding Stretching to Your Life!

Have you ever noticed just how good a nice stretch feels after a nap, when you first wake up in the morning, or after vigorous physical activity?

That good feeling just scratches the surface of the many healthy benefits you can get from regular stretching.

Healthy adults should be making a point of getting at least 150 minutes of moderate physical activity every week.

If you already know that you need to be more active, you may be preparing a regular exercise regimen of your own. That’s a great start, but don’t forget to finish correctly.

A few minutes of gentle “cool-down” exercises such as stretches can make the difference in how well your body responds to your new routine.

Our physical therapists commonly recommend specific types of stretching exercises to complement other physical therapy modalities.

The top 3 reasons why you should be stretching

Here are three reasons why you shouldn’t skimp on a stretch:

Reason #1: Avoiding post-workout injuries

Imagine putting in the time and effort to exercise, either on your own or as part of a physical therapy program – only to strain a muscle right after the exercise session is over.

This is the sort of thing that can happen if you don’t follow through with those stretches after your workout.

As you exercise, your muscles get into the habit of pulling tightly against tendon attachments.

After you stop exercising, those tissues are still tense and tight, lending themselves to strains, sprains, and the development of chronic inflammatory pain.

Stretches coax the tissues to relax and resume their former length, restoring their suppleness and making them less prone to post-workout damage.

Reason #2: Getting rid of toxins

Are you familiar with that gnawing ache that develops in your muscles as you exercise? That reaction is caused by the presence of lactic acid.

Lactic acid is a natural byproduct of muscular exertion, along with the accumulation of another metabolic waste product called hydroxyproline.

You don’t want these toxic substances hanging around in your muscles – but that’s exactly what they’ll do until you show them the door with some post-exercise stretches.

The longer these substances pool in your tissues, the more soreness you’ll experience in the 24 to 48 hours following your workout.

You might gain a few minutes on your hectic schedule, but you’ll pay the price in terms of pain – and you might even have to delay or reduce your next workout as a result.

Reason #3: Keeping a consistent healthy heart rate

One of the great benefits of moderate exercise is its ability to elevate your heart rate for sustained periods.

This controlled stress helps to strengthen the heart muscle, boost your circulation, and deliver extra oxygen to your muscles.

Once that workout is over, however, it’s time to return to homeostasis (your body’s natural resting state).

You don’t want to walk away from your physical therapy sessions or home exercise routine with a pounding heart, abnormal blood pressure and a dizzy head.

Post-exercise stretches are called “cool-downs” for a reason. They gradually, gently bring your vital signs back down to their normal ranges, preventing too-rapid blood pooling and the lightheadedness that might cause a serious fall or other accident.

Your physical therapist will always guide you through cool-down stretches after vigorous exercise to ensure that you get maximum benefits from your workout without these unwanted post-workout side effects.

So, why else should I be stretching?

Many common aches and pains stem from tight muscles and poor movement.

The key to good health is to keep your body flexible. This helps your circulatory, respiratory, lymphatic, and musculoskeletal systems.

When your tissues are flexible, normal blood and lymphatic fluids circulate the body easier, oxygenating your tissues properly.

This helps you feel energized, relieves pain, and allows you to perform daily tasks without feeling tired.

Additionally, stretching is necessary for dedicated athletes, weekend warriors, or anyone looking to improve their physical performance. After a workout you may not feel the need to stretch if your muscles aren’t aching or sore.

However, there are several potential effects of not taking the time to stretch correctly after exercise.

You might experience stiffness if you’re not stretching adequately. Muscles and tendons that aren’t stretched properly after exercise may be more susceptible to injury.

Ready to begin a stretching routine?

If you’re getting more exercise to combat a physical issue such as chronic pain, you might even do yourself more harm than good without the proper guidance.

Neglecting post-workout stretching is a common mistake when you’re not used to exercising.

Our physical therapists can provide that guidance – so contact our physical therapy center today!

Feeling Achy or Sluggish? These 5 Tips Can Help You Feel Healthier!

Did You Know Exercise Could Help Improve Your Overall Health and Wellness?

Staying active is one of the key factors in maintaining long-term health. Fitting exercise and even moderate activity into your daily routine; however, isn't always easy.

Whether it's because of a busy schedule or a health condition, you may find it difficult to get the daily exercise you need. The following are five easy ways to stay active.

1. Prepare your meals at home

Cooking at home not only means healthier eating but is an easy way to stay active and burn a few extra calories.

Standing on your feet, moving around the kitchen, and chopping and mixing food burns a lot more calories than eating out.

When you take into account shopping for groceries, pushing a cart, and the clean-up after a meal is over, this can add up to a lot of activity.

2. Get moving with your pet

Getting a pet, especially a dog, will help improve your overall activity level. You're more likely to enjoy moving if you have a cat or a dog to play with.

Taking daily walks and spending time with your pet outdoors is a fantastic way to get moderate exercise that is both fun and healthy.

Having a pet may also reduce anxiety, depression, and loneliness.

3. Consult with a physical therapist

Physical therapy can help improve long-term injuries that never completely healed and reduce the pain from chronic conditions such as arthritis. Even if you're in relatively good health, physical therapy can help you stay active and feel more energetic.

A physical therapist can design an exercise routine that can improve your overall stamina, strength, and flexibility.

Whether it's athletic improvement or the ability to carry out daily activities with greater ease and endurance, physical therapy can provide a number of benefits.

4. Get moving during your work breaks

If you have a desk job, you should already know how important it is to get up and periodically start moving around. You can walk the stairs or around the perimeter of your office during lunch breaks.

There are even simple exercises and stretches you can do at your desk. If you don't work outside the home, you can still incorporate walking breaks and intermittent stretching into your daily routine.

5. Go walking!

You probably already know that walking is one of the easiest and best forms of exercise. But are you taking advantage of all your opportunities to walk?

Are you walking up and down the stairs in your home or apartment instead of always taking the elevators or staying seated for long periods of time?

Even walking to the end of the drive each day to get the mail instead of picking it up from the car window can make a difference.

There are a few tips to follow that will encourage you to walk more:

Get a walking partner. Having someone who will keep you accountable will help you stay motivated on the days you don't feel like walking.
Walk with a pedometer. A pedometer is a low tech item that counts the number of steps you take. It's a fun way to keep track of how far you've walked.
Wear more comfortable shoes. If your feet are sore because of shoes that fit poorly, you'll be less likely to spend time walking. A physical therapist can help you select the best shoes.

Another tip on getting active

The key is to find a fun activity that you enjoy doing and that also fits your current fitness level. If you spend your days hobbling painfully from your bed to your reclining chair and back, the notion of pursuing any kind of vigorous activity may be the furthest thing from your mind.

The truth, however, is that getting active can vastly improve your health, your comfort, mobility, and overall quality of life.

Remember to avoid injuries!

While it’s always important to get active to relieve aches and pains, and to improve your health and wellness, it is also important to avoid injuries.

Here are some great ways to avoid injuries while also staying active:

Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries.
Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals.
Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade.
Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing.

Ready to get started?

Making a few simple changes in your life can dramatically increase your activity level.

These changes, along with visiting a physical therapist, can improve your health and overall well-being. Contact us today!

Source:

https://guidetoptpractice.apta.org/content/1/SEC40.extract

Stand Up to Your Back Pain with Physical Therapy Relief

Most Americans will suffer temporary back pain at some point in their lives. When back pain is not temporary, however, it becomes a major quality of life issue. The good news is that you don’t have to live with back pain permanently. Taking a proactive approach like working with a physical therapist can help you find back pain relief at long last. Contact Washington Physical Therapy and Rehabilitation for more information on how physical therapy can relieve your back pain.

Types of Back Pain

There are three main types of back pain:

Acute Back Pain: Acute back pain is the most common type. This is a temporary pain that goes away in less than three months.
Recurrent Back Pain: This occurs when acute back pain goes away for a while, but then comes back periodically.
Chronic Back Pain: If back pain lasts longer than three months without subsiding, it is classified as chronic.

Back pain is usually not serious and will resolve on its own. Recurring pain and chronic pain, however, can be a sign of a more serious health problem. There is a broad range of potential physical conditions that could be causing your back pain, which include osteoporosis, degenerative disk disease, a herniated disk, fractures or lumbar spinal stenosis.

Diagnosing Back Pain with a Physical Therapist

Your journey with a physical therapist will start with a discussion of your symptoms. Your therapist will also review your medical history for any past injuries or illnesses that could be contributing to your current pain. Your physical therapist will also conduct an exam to assess how you are able to move and function as a result of your back pain.

The diagnosis phase will also involve some tests to find symptoms of more serious conditions. If your physical therapist suspects that there is a serious health condition contributing to your back pain, you will likely be referred to a specialist for more testing. In most cases, this will not be necessary.

Physical Therapy for Back Pain

Once your back pain has been diagnosed, a personalized course of physical therapy will be outlined for you. Treatments for back pain will vary based on the diagnosis, your age, weight, physical ability and other factors. Your course of treatment may include any of the following:

Stretching and strength-building exercises
Manual therapy and spinal manipulation to improve joint mobility and relieve tissue pain
Education on how to take better care of your back, such as proper methods of lifting, bending, sitting and sleeping positions
Hot or cold treatments, or electrical stimulation, for pain relief
Posture work to provide better support for your back

Physical Therapy Strategies for Back Pain

Over the course of your work with a physical therapist, your progress will be monitored to ensure that you are recovering. The goal is to eliminate the back pain so that you can live a normal life. A big part of working with a physical therapist is that you will learn strategies for movement and carrying out daily tasks in ways that will prevent the pain from recurring.

For example, your therapist will show you proper posture techniques while you are at home, at work or enjoying leisure activities. You will also learn how to keep up a regular exercise regimen to keep your supportive muscles strong, which will prevent the back pain from coming back. If your weight is contributing to your back pain, you will learn nutritional advice in addition to exercise to control your weight and keep back pain at bay.

The key is to be proactive in standing up to your back pain. If the pain lasts longer than three months, it probably won’t go away on its own. Request an appointment with Washington Physical Therapy and Rehabilitation today!

Improve Your Overall Health with These 5 Stretching Benefits

Some people think that stretching is an unnecessary part of exercising. The truth is that stretching is a necessary component of exercise. According to physical therapists, stretching is an important part of one’s daily routine, whether you’re exercising or not.

The 5 Benefits of Stretching

Stretching specific exercises prior to exercising helps the muscles to achieve maximum range of motion. It also helps strengthen the muscles. That is why during physical therapy stretching is a main focus.
Stretching helps reduce muscle tension. It’s a therapeutic treatment by a physical therapist. You’ll feel the rewards of stretching during your daily routine, walking or lifting.
Stretching enhances joint range of motion. It enables the body part to move easier. For more dynamic movement, stretching increases muscular coordination. Some physical therapy sessions focus on a muscle group instead of just one muscle for stretching.
Another benefit of stretching is increased blood circulation. Muscles require sufficient oxygen and nutrients in order to perform well. Stretching ramps up blood flow and transports oxygen and nutrients.
Lastly, a benefit of stretching is heightened energy levels. The increased circulation increases energy levels. Learning to stretch properly will lead you to a more active lifestyle. “According to results of a new systematic review, moderate-grade evidence seems to support strengthening and stretching exercises to help ease chronic neck pain.”

Types of Stretching Exercises in Physical Therapy

Stretching involves stretching connective tissue, a muscle or a tendon. The goal of stretching is to improve range of motion, flexibility and muscle elasticity. The five most common stretching exercises are:

Ballistic
Dynamic
Static
Proprioceptive Neuromuscular Facilitation (PNF)
Low Load

Ballistic stretch physical therapy is a rapid bouncing motion to stretch a muscle. Dynamic stretching by a physical therapist entails stretching with motion at different speeds and distances. These movements are performed in a controlled and slow manner. Examples include torso swings, arms swings and leg swings. Static stretch physical therapy involved stretching the muscle and holding it for a few seconds. PNF entails holding and controlling techniques to activate specific receptors in muscles. This technique improves muscle length and decreases muscle tension. The low load stretching technique is gradual application of tension to enhance connective tissue remodeling.

A physical therapist will determine the best stretching exercises for your affected area and implement them into your treatment plan. They will also give you home exercises. These stretching exercises may include groin stretches, quadriceps stretches, knee stretches, calf stretches and more. They will also show you how do easy stretches with a towel at home. Knee stretches are very common in all age groups. That’s because knee injuries are common due to overuse or athletic injuries. Activities like running and biking can result in tight quadriceps muscles. Keep in mind that tight muscles can predispose you to injury. If so, quadriceps stretches will be implemented into a treatment plan.

Whether you see us at Washington Physical Therapy and Rehabilitation or not, stretching should be a part of your daily routine. You’ll feel better, perform better and avoid injury.

Source:

https://www.apta.org/PTinMotion/News/2015/2/10/CochraneNeckPain/

Improve Your Overall Health with These 5 Stretching Benefits

Do your joints and muscles frequently feel stiff and achy, especially after a long day at work or a tough workout? Are you exercising regularly but not seeing the improvements you want? If you’re not regularly stretching, this could explain why!

Our physical therapy team would be happy to help you develop an effective stretching and mobility routine to enhance athletic performance, improve your physical health, and prevent injury. Call Washington Physical Therapy & Rehabilitation today to schedule an appointment!

5 Evidence-Backed Benefits of Stretching

Research shows that stretching improves your health in several ways.1 Here are 5 reasons to start adding mobility work into your weekly gym routine:

Reduces muscle tension. Chronically tense and tight muscles have restricted blood flow and may not activate as effectively. Stretching (especially with tools such as foam rollers) alleviates this tension and help muscles contract more efficiently—then relax more fully.
Increases the range of motion in your joints. Joints that move better, work better! Stretching helps your joints move fluidly and throughout their full range of motion. This improves movement efficiency and function, which means better performance.
May reduce your risk of injury and low back pain. Stretching prepares your body for exertion, improves posture, helps correct muscle-length imbalances, and maximizes flexibility in the hips, shoulders, and ankles—all of which are essential for improved injury prevention and spinal health.
Improves circulation. In addition to improving muscle mechanics, enhanced circulation can accelerate your recovery, reduce post-workout soreness, and increase your energy levels.
Helps ease stress. There’s a strong link between physical tension and mental tension.2 By alleviating physical tension with a consistent stretching routine, you can ease psychological stress, too. Plus, evidence shows that stretching before a workout improves your “psychological readiness” and helps you get your head in the game.3

3 Tips to Improve Your Stretching

Not all stretching was created equal. Here are three tips from our physical therapist staff to ensure you’re stretching the right way:

Never stretch “cold.” While stretching may reduce the risk of injury, it may actually cause tissue damage if done without a proper warm-up. Warming up ensures your tissues are literally warm enough and pliable enough to withstand the demands of stretching. Before any stretching session, try a simple 5-minute routine such as light jogging or cycling that gets your heart rate slightly elevated, your limbs moving, and your blood flowing.
Practice dynamic and static stretches. It’s not clear that static stretching pre-workout causes injury—assuming, that is, you’ve adequately warmed up your body as previously discussed.4 In fact, studies suggest that a combination of static stretching and dynamic sports-specific movements before a workout can improve performance and optimize range of motion.3,4 Your best bet is to do both static and dynamic stretches—static isometric holds increase range, while dynamic moves prime your muscles and central nervous system for activity.
Make sure to hold your stretches long enough to elicit true changes in the tissues! A quick 30-second quad stretch isn’t going to do anything meaningful. Just like stretching a rubber band and then letting it go right away, your connective tissues will just go back to their normal position after a short stretch. This is due to a phenomenon called “creep.” How long is long enough? Static stretches should be held for at least 90 seconds to 2 minutes in order to elicit true changes in muscle and tissue length. So get that timer out!

One final tip: understand your body and your particular needs. Not everybody has the same areas of mobility limitations, postural imbalances, adhesions, scar tissue build-up, and so on. In fact, some people have too much mobility in certain joints and should focus on stability and strengthening rather than stretching in these areas.

Do you need help establishing an individualized and effective stretching and mobility routine? Call our physical therapy clinic to schedule an appointment with a physical therapist today.

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