Articles
To stretch or not to stretch
This is a question that has been posed by many
people in their quest to eliminate repetitive strain injuries like carpal tunnel
syndrome, trigger finger, tunnel syndrome, cubital tunnel syndrome, guyon's
syndrome, tendonitis and many other upper extremity disorders. The answer is yes, stretching in most cases is important in order to increase
the length of tight, restrictive tissues. But there is a catch. Lets use the
wrist and forearm as an example. If you stretch and lengthen one side of the
hand and forearm, say the front side, you need to strengthen and shorten the
opposing side, or back of the hand and forearm. If you just stretch one side
and then do not perform exercises to the opposing muscle group, the tissues
that were stretched go right back to where they were as there is nothing stopping
them from returning back to their original position. This is where the strengthening exercises come in. By contracting and shortening
the opposing muscle group, or back of hand and forearm, the length created
through stretching the front of the hand and forearm is maintained, keeping
the muscles from returning to their original position. Stretching alone is NOT the answer. A well-rounded solution is to perform
both stretches and exercises in order to create balance around the joint. This
is true with ANY and ALL joints. Be aware of the following when you implement a stretching program: Perform stretches while in a properly aligned
position Don't strain or stretch too far-never stretch
to the point of pain Increase the stretch only after you feel yourself
/ muscles relax Breathe slowly and rhythmically Do not hold your breath while stretching Do not stretch beyond a point where you can
breathe normally Hold each stretch for 15-20 seconds to allow
the muscle to relax Repeat each stretch 2-3 times Think about the area being
stretched (Be in tune with your body) If you feel pain ease off to a more comfortable
position If pain continues consult your doctor Stretch only within your limits Your flexibility may vary daily so do not try
to overdo it if your body says no Adjust each stretch to your own flexibility Stretching is important to maintain flexibility so
be sure to stretch as least 3-days per week. Follow up exercises are VERY important to
maintain the effects of the stretch! Stay Healthy - Your Health is in YOUR Hands!
Jeff Anliker, LMT, is a Therapist and Inventor of Therapeutic Exercise Products that are utilized by Corporations, Consumers and Medical Facilities around the world for the prevention and rehabilitation of repetitive strain injuries. repetitive-strain.com
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