We hear so much about stretching….so what’s the big deal?
- What is your current understanding of what stretching is and why you should do it?
- Does anyone here have neck and shoulder tightness? Painful? Can’t sleep or get comfortable sleeping?
- What are some of your job duties or general activities? Do you sit at a desk all day or on your phone?
Many of us know that stretching is good for us, just like eating right and exercising. Yet, it’s often hard to stick with it. Maybe you’re not sure if you’re doing it right or if it’s even necessary. Sound familiar? Let’s break the cycle of inactivity and discomfort with some actionable tips and a fresh perspective.
Why Do We Struggle with Stretching?
- Not sure if we’re doing it right
- Not sure which stretch to do
- If it doesn’t hurt, why bother?
- Let’s be honest…..it’s just easier to be lazy….
Unfortunately, these hesitations often lead to worsening pain and stiffness over time. Many people resign themselves to discomfort, thinking, “I’m just getting old.” But that doesn’t have to be your story.
So many people we work with have had ongoing pain and tightness for some time…months…usually years. But one of the many reasons it gets worse is because they don’t always know where to start.
Sometimes they do some stretching but then they don’t feel the results right away so they give up. One of the most important factors is….they have this story in their head that they tell themselves.
“I’m getting old…this is why it’s happening to me” or “I’m old and it’s only natural this happens”
One of the main reasons they tell themselves this story is because they have heard it a million times from other people, friends, family, and co-workers. So it’s super easy to take that story on as their own story.
Changing the Narrative: From Painful to Pain-Free
What if you could rewrite your story?
I think it’s time we change that story. What if we told the story that we can be more active if we had less pain. And that we would have less pain if we were able to be more active. We can tell ourselves that it IS POSSIBLE to be pain-free and it is possible to be more active, and it is possible to be able to sleep better and wake up feeling better.
So first, we change our story. Then we can take some action
Here are 5 tips and tricks to help you when stretching….any part of your body!
- Avoid Sharp Pain: when stretching, you should NOT have sharp pains. A slight pull or discomfort is normal, but that feeling should stop when you stop stretching.
- Post-Stretch Sensation: after really good stretches, it’s not uncommon to feel that it is heavy or tired. That’s a good sign of a great stretch …. But it’s a feeling that doesn’t linger.
- Positioning Matters: if you do a stretch once and you feel it, but you do it later and you don’t feel it the same, change your position slightly—it can make all the difference.
- Symmetry is Key: You want to try and feel even. One side should feel like the other side. Stretch evenly to avoid creating imbalances.
- Hold and Breathe: Hold your stretches…no bouncing! Hold each stretch and take deep breaths to relax deeper into the movement.
Try out these tips next time you stretch! Subscribe to our YouTube channel and get updates on some great stretches that we will be posting.
Stretching Isn’t One-Size-Fits-All
One of our clients recently asked for help creating a morning routine to ease his stiffness. He’s a very active guy who loves home projects but was tired of waking up stiff. Here’s what worked for him:
1. Stretching
2. Changing positions
3. Be Consistent: A five-minute daily routine can make a world of difference.
He’s seen so many of his friends get older, get stiff, and then have that one thing – that throws their back or shoulders out. Literally from just waking up or picking up something so light off the ground.
It’s not about doing a movement or stretch just once….but it’s about being consistent with it over a period of time.
It does NOT need to be difficult either. Something so easy that you can do under 5 minutes.
One Simple Stretch to Start Your Day
Ready to try a quick, effective stretch? Watch this video for a movement designed to ease morning stiffness:
If this movement causes pain, stop immediately and give us a call. We’ll help identify the root cause and create a plan to get you moving pain-free.
Movements that work or don’t work always tell us something very important about the root cause of why you feel stiff every morning. If you try this one movement and you have pain – then stop. Give us a call or request a Free Discovery Visit.
About the author – Hoang Tran – an expert in occupational therapy
Hoang Tran is a certified hand therapist, the owner of Hands-on Therapy Services, and the author of the book “The Hands-On Approach”. She loves helping people with hand, neck, and shoulder problems because she knows how bad and debilitating they can get if not addressed and treated properly (once and for all!).
The mission of her Miami occupational therapy clinic is to help her clients live active pain-free lives, without pills, injections, or surgery. Occupational and Physical Therapy are offered at Hands-On Therapy by our experienced therapists who provide a comprehensive approach to your care.
If you or someone you know is living with
speak with one of our specialists for FREE by requesting a 30-minute Discovery Visit here! Talk to our specialist first before booking any paid session. We like to ensure that we can help you before taking you on as a client.
** If you are an occupational therapist, physical therapist, or certified hand therapist who wants to learn and develop your skills in hand therapy, please visit Hoang Tran’s program.
Hoang Tran offers both online and in-person learning events to help you develop your clinical skills.
***
The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.
