{"id":3140,"date":"2018-11-20T07:00:31","date_gmt":"2018-11-20T12:00:31","guid":{"rendered":"https:\/\/www.chaneyhealth.com\/healthtips\/?p=3140"},"modified":"2018-11-19T16:30:05","modified_gmt":"2018-11-19T21:30:05","slug":"warm-up-before-stretching","status":"publish","type":"post","link":"https:\/\/www.chaneyhealth.com\/healthtips\/warm-up-before-stretching\/","title":{"rendered":"Warm Up Before Stretching"},"content":{"rendered":"

Avoid Muscle Pain Before It Starts<\/p>\n

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

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

\u00a0<\/strong><\/p>\n

Happy Thanksgiving!<\/strong><\/p>\n

\"give<\/a>November is the month that reminds us to be grateful for all the blessings we enjoy because we are Americans.\u00a0 Of course, we should be grateful every day for the freedoms we have in this beautiful country! Have you thought about the freedom you enjoy the most?\u00a0 For me it\u2019s the freedom to worship however I choose because we don\u2019t have a particular religion forced on us. I also love the fact that I can own my business and move it anywhere I like in the entire country.<\/p>\n

I hope you\u2019ll give some thought to what you are grateful for as this happy holiday draws near.<\/p>\n

 <\/p>\n

Should we warm up before stretching?<\/strong><\/p>\n

 <\/p>\n

Avoid Muscle Pain Before It Starts<\/h2>\n

\u00a0<\/strong><\/p>\n

Now that the weather has turned cooler in all parts of the USA, more people are exercising outdoors.\u00a0 Are you?\u00a0 Be sure to warm up your muscles before you go running or cycling.\u00a0 One good way to gently and effectively warm up your joints is to bring them into their full range-of-motion. This is also a great morning routine when you first get up.<\/p>\n

\"warm<\/a>You have been told to stretch before you exercise. However, stretching while a muscle is tied up with spasms that shorten its fibers may cause the muscle fibers to get micro-tears. You could be creating muscle pain rather than avoiding muscle pain.<\/p>\n

As an analogy, think about what happens if you tie a rope in knots and then try to stretch it to its original length without first untying the knots.\u00a0 That is exactly what happens when you try to stretch a muscle that is tight or has spasms.\u00a0 Release the spasms by warming up first, and then stretch.\u00a0 It works great and will assure that you don\u2019t hurt worse after stretching than you did before you stretched.<\/p>\n

 <\/p>\n

Warm Up Before Stretching<\/h2>\n

\"warm<\/a>The key here is not attempting to stretch your muscles, but to just gently move your joints. Here is a whole-body warm-up procedure I recommend.<\/p>\n

\"warm<\/a>First, bring your arm all the way across the front of your body, then slowly help the movement by linking your opposite arm across your elbow and pull your arm toward your chest.\u00a0 Repeat this with your opposite arm, loosening the back of your shoulders.\u00a0 Only go to the point of \u201cfeels so good,\u201d never to a point of pain.<\/p>\n

Then bring both arms as far back as you can, releasing the front of your shoulders.\u00a0 While you\u2019re there, move your head and neck down toward your chest and around to the side, moving the top of your shoulders and neck.<\/p>\n

\"warm<\/a>\"warm<\/a>Next, with your arms still out to the side, rotate your arms forward several times, and then backwards several times. Your intention is to move your shoulder joint in as many directions as possible, always doing the movement gently and slowly.<\/p>\n

Warm up your waist and lower back by keeping your hips still and rotating your upper body as far to the left as you comfortably can, and then as far to the right.\u00a0 The goal here is to gently move all the joints from your mid-back to your hips.<\/p>\n

To loosen your hip joint, you\u2019ll want to easily swing your leg back and forth. If you are standing with your foot on the floor, you\u2019ll need to hold your foot up, so it clears the floor.<\/p>\n

When possible, it\u2019s good to be standing on a step or some books so the foot on your swinging leg will be relaxed. Below I am demonstrating by \"warm<\/a>standing on two packs of copy paper.<\/p>\n

\"warm<\/a>Stand with your right leg on a step, and then slowly and gently swing your left leg back and forth.\u00a0 Let your leg drop, giving an easy stretch to your hip joint.\u00a0 Then reverse so you can do the same to your right leg & hip.\u00a0 Then hold on to something and swing your leg in front of you, going from side-to-side.<\/p>\n

This entire program will take from 5-10 minutes of your time, and its goal is to just get your joints moving.\u00a0 It should always feel good, like you are waking up your joints to prepare for the day. There are many good morning routines to loosen up joints that stiffen while sleeping.<\/p>\n

After you have released the knots in your muscles, you can stretch safely.\u00a0 Now you are ready to start your day!<\/p>\n

 <\/p>\n

How to Untie the Spasms that are Knotting Up Your Muscles<\/h2>\n

\u00a0<\/strong><\/p>\n

\"inner<\/a>If your muscles have painful knots, this gentle warm-up procedure is not always enough. I also teach people how to untie the knots (spasms) that form in muscles. Those knots shorten the fibers and put a strain on the joints.\u00a0 I always recommend that you apply direct pressure on the knots, holding the pressure for 30 seconds to press toxins out of the fibers and draw blood into the muscle.<\/p>\n

\"warm<\/a>If you have been to see me at my office, you know that I always teach how to do two or three of the Julstro Method self-treatments that will help you stop pain.\u00a0 I\u2019ve been doing this for years, and it works.<\/p>\n

Back in 2001 I wrote my first self-treatment book titled The Pain-Free Triathlete.<\/em> At the time most of my clients were either serious athletes or Ironman triathletes.\u00a0 That ultimately expanded to become a book for the general public and in 2010 I wrote Treat Yourself to Pain-Free Living.\u00a0 <\/em>Thanks to print-on-demand that book was constantly updated and revised, with the latest version being done in 2018.\u00a0 Then I wrote the updated book for athletes titled: The Pain-Free Athlete.\u00a0 <\/em><\/p>\n

\"yoga<\/a>I also have a DVD stretching program that combines all the self-treatments with a safe Yoga stretching routine.\u00a0 That DVD program is titled Focused Flexibility Training, <\/em>although it started out as Trigger Point Yoga <\/em>(only the name was changed).<\/em><\/p>\n

\"warm<\/a>The 15 Minute Back Pain Solution <\/em>was another book added to the collection. This book focuses on the muscles that specifically cause low back pain, and hip\/groin\/knee pain, as well as sciatica.\u00a0 Originally it was only available as a Kindle book, but it is now being printed and will be ready soon.<\/p>\n

It\u2019s not difficult to release the tight muscle spasms that are causing you pain, it just takes a bit of direction to know how to find the point and how to treat it.\u00a0 Each of these books and DVD programs show you how to do that quickly and easily.<\/p>\n

You can look at each of these books and programs by going to www.JulstroMethod.com\/shop<\/a><\/p>\n

 <\/p>\n

Wishing you well,<\/p>\n

 <\/p>\n

Julie Donnelly<\/p>\n

\u00a0<\/em><\/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

\u00a0<\/em><\/p>\n

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

\"julie<\/a><\/p>\n

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","protected":false},"excerpt":{"rendered":"

Avoid Muscle Pain Before It Starts Author: Julie Donnelly, LMT \u2013The Pain Relief Expert Editor: Dr. Steve Chaney \u00a0 Happy Thanksgiving! November is the month that reminds us to be grateful for all the blessings we enjoy because we are Americans.\u00a0 Of course, we should be grateful every day for the freedoms we have in … 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":[385],"tags":[],"class_list":["post-3140","post","type-post","status-publish","format-standard","hentry","category-stretching"],"yoast_head":"\nWarm Up Before Stretching - Health Tips From The Professor<\/title>\n<meta name=\"description\" content=\"You should always warm up before stretching to avoid tearing muscle fiber. 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