{"id":1873,"date":"2016-06-21T07:00:07","date_gmt":"2016-06-21T11:00:07","guid":{"rendered":"https:\/\/www.chaneyhealth.com\/healthtips\/?p=1873"},"modified":"2016-06-20T14:33:02","modified_gmt":"2016-06-20T18:33:02","slug":"stretching-exercises-flexibility","status":"publish","type":"post","link":"https:\/\/www.chaneyhealth.com\/healthtips\/stretching-exercises-flexibility\/","title":{"rendered":"Stretching Exercises For Flexibility And Pain Relief"},"content":{"rendered":"

The Pluses And Minuses Of Stretching<\/p>\n

Author: Julie Donnelly, LMT \u2013The Pain Relief Expert<\/em><\/p>\n

Editor: Dr. Steve Chaney<\/strong><\/p>\n

 <\/p>\n

\"muscle<\/a>When using stretching exercises for flexibility and pain relief, you should be careful to release the knots first.<\/p>\n

Minuses!\u00a0 Are there any minuses to stretching?\u00a0 Yes, there are\u2026let me explain.<\/p>\n

All muscles originate on one bone, we\u2019ll call the bone that is at the beginning of the muscle the \u201cstationary bone,\u201d then the muscle tendons cross over a joint and insert into another bone we\u2019ll call the \u201cmoveable bone.\u201d<\/p>\n

When the muscle contracts (shortens) it pulls on the tendons, and they pull on the moveable bone where they are inserting.\u00a0 This is how all joints move.<\/p>\n

Let me demonstrate with the biceps muscle in your upper arm<\/a>.\u00a0 Your biceps originate in two different places:<\/p>\n

The \u201clong head\u201d is deep inside your shoulder joint, and the \u201cshort head\u201d is on a bone at the top of your shoulder called the coracoid process of your shoulder blade.<\/p>\n

\"muscle<\/a>Your biceps tendon crosses over the inside of your elbow joint and inserts into the bone in your forearm.<\/p>\n

When your biceps contract, you bend your elbow so you can touch your shoulder.<\/p>\n

Notice that your triceps, on the back of your arm, are having to totally stretch to allow this movement.<\/p>\n

Imagine what will happen if your triceps won\u2019t stretch<\/a>.<\/p>\n

You won\u2019t be able to bend your arm and your elbow will hurt.\u00a0 You may decide that you need to stretch your triceps \u2013 but this is where the \u201cminus\u201d comes in!<\/p>\n

The “Minus” of Stretching Exercises for Flexibility When Your Muscle is Tight<\/h2>\n

\"stretching<\/a>When you repetitively use a muscle, in this case the triceps, the muscle fibers spasm and become painful, tying them into knots that are shortening the muscle fibers.\u00a0 The fibers are now short, but they are still originating and inserting in the same place.\u00a0 This causes a strain on the bone, usually at the insertion point.<\/p>\n

If you had a 12\u2033 length of rope and tied enough knots in it to make it 11\u2033 and then consider what would happen to the rope if you tried to stretch it back to 12\u2033 without first untying the knots.\u00a0 The knots would get tighter and the fibers outside of the knots would be overstretched. <\/em>This is what happens to your muscles when you stretch without first <\/em>releasing the spasms.\u00a0 It is the main reason you may feel worse after stretching than you did before you stretched.<\/p>\n

Also, since the fibers are now short, they can\u2019t lengthen enough to allow the joint to bend.\u00a0 In this example, the triceps have shortened which prevents them from lengthening. You either think you need to strengthen your biceps, or you think you need to stretch your triceps.<\/p>\n

Rarely does anyone think about first <\/em>releasing the spasms, and then <\/em>stretching the muscle fibers.\u00a0 Yet, \u00a0this is exactly what needs to be done if you plan on using stretching exercises for flexibility and pain relief.<\/p>\n

Release the Spasms \u00a0Preventing You From Using Stretching \u00a0Exercises Safely.<\/h2>\n

\"release<\/a>As I mentioned, when you try to stretch you are now causing the knots in the muscles to become more complicated, and you are overstretching the fibers on either side of the knot.<\/p>\n

However, if you release the spasm by putting direct pressure on it, you will feel a burning sensation, but as you press and release, the burn will lessen until it totally disappears.\u00a0 Now you can safely stretch for flexibility without injuring any of the muscle fibers.<\/p>\n

The Perfect Stretching For Flexibility <\/em>Packages:<\/strong><\/p>\n

Two products that will demonstrate how you can safely release the spasms and then start stretching for flexibility<\/p>\n

The 15 Minute Back Pain Solution<\/em><\/strong><\/a><\/p>\n

 <\/p>\n

Specifically written to focus on each muscle that causes back pain. THE 15 MINUTE BACK PAIN SOLUTION explains in detail why the muscles from the middle of your back to your knees will cause low back and hip pain, including sciatica and what to do to relieve the pain.\u00a0 An easy-to-read eBook that has a step-by-step program you can do in 7 Days.<\/p>\n

This is the perfect way to prepare your muscles so you can use stretching exercises for flexibility!<\/p>\n

And<\/strong><\/p>\n

Focused Flexibility Training<\/em><\/strong><\/a><\/p>\n

\"back<\/a>The comprehensive stretching program covers all aspects of releasing the spasms that have shortened the muscle fibers, and then guides you through a safe stretching routine using proven yoga-style postures.<\/p>\n

Focused Flexibility Training<\/em> has three DVDs that:<\/p>\n

    \n
  1. Demonstrates how to do every Julstro self-applied treatment taught in Treat Yourself to Pain-Free Living.<\/em><\/li>\n
  2. Two 30-minute yoga-style stretching programs for the upper body<\/li>\n
  3. Two 30-minute yoga-style stretching programs for the lower body.<\/li>\n<\/ol>\n

    Both stretching programs featured in the DVDs start with a 15-minute routine of Julstro self-applied treatments to release spasms in the muscles being stretched and then continue on to the 30-minute guided stretching programs.<\/p>\n

    Focused Flexibility Training <\/em>also comes with a Julstro Perfect Ball and a Bamboo Stick Massager to provide all the tools you\u2019ll need to be safely stretching for flexibility.<\/p>\n

    With just a bit of time and focused attention on safely stretching, you will be able to get back to living your life without joint pain and with more flexibility than ever before \u2013 it\u2019s easy and it feels great!<\/p>\n

    Wishing you well,<\/p>\n

    Julie Donnelly<\/p>\n

     <\/p>\n

    About The Author<\/strong><\/p>\n

    \"julie<\/a>Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.<\/p>\n

    She has been widely published, both on \u2013 and off \u2013 line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.<\/p>\n

    These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

    The Pluses And Minuses Of Stretching Author: Julie Donnelly, LMT \u2013The Pain Relief Expert Editor: Dr. Steve Chaney   When using stretching exercises for flexibility and pain relief, you should be careful to release the knots first. Minuses!\u00a0 Are there any minuses to stretching?\u00a0 Yes, there are\u2026let me explain. All muscles originate on one bone, … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,386,385],"tags":[],"class_list":["post-1873","post","type-post","status-publish","format-standard","hentry","category-exercise","category-pain-relief","category-stretching"],"yoast_head":"\nStretching Exercises For Flexibility And Pain Relief - Health Tips From The Professor<\/title>\n<meta name=\"description\" content=\"Learn to use stretching exercises for flexibility and pain relief by reading this article.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.chaneyhealth.com\/healthtips\/stretching-exercises-flexibility\/\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr. Steve Chaney\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/stretching-exercises-flexibility\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/stretching-exercises-flexibility\\\/\"},\"author\":{\"name\":\"Dr. Steve Chaney\",\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/#\\\/schema\\\/person\\\/1e0b9abeb7d25d8cec17e6156f24ac68\"},\"headline\":\"Stretching Exercises For Flexibility And Pain Relief\",\"datePublished\":\"2016-06-21T11:00:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/stretching-exercises-flexibility\\\/\"},\"wordCount\":991,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/stretching-exercises-flexibility\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/wp-content\\\/uploads\\\/2016\\\/06\\\/muscle-knots-300x201.jpg\",\"articleSection\":[\"Exercise\",\"Pain Relief\",\"Stretching\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/stretching-exercises-flexibility\\\/\",\"url\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/stretching-exercises-flexibility\\\/\",\"name\":\"Stretching Exercises For Flexibility And Pain Relief - 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