LA JOLLA CHIROPRACTIC HEALTH CENTER
LA JOLLA CHIROPRACTIC HEALTH CENTER

    ESSENTIAL TIPS FOR PROPER STRETCHING

Stretching is one of the most important tools for preventing injuries and maintaining optimal health and fitness. Chiropractic
care combined with stretching is a winning combination. Both are essential for maintaining flexibility, while also treating
and helping to prevent muscle stiffness, tightness, pain, and injuries. I often say that “Chiropractic therapy starts the healing
process and helps you to be able to stretch, and stretching helps you to heal.”  This is because it is the re-introduction of
movement into problem joints and muscles which stimulates the body to repair itself, restore circulation, and ultimately
heal.  Yoga or stretching by itself may by enough for the rare individual with a perfect spine, but for  most of the rest of us,
chiropractic care unlocks the magic and full potential of stretching by removing inflammation and blockages, allowing the
full function and participation of all necessary joints during a movement.  Alone, many people – and even instructors -- find
yoga and stretching insufficient or even damaging if done without a proper check of spinal function from a chiropractic
doctor.

When muscles are not stretched on a regular basis they become tighter, shorter, stiffer, and limit our range of motion.  If
stretching is not used to offset these decreases in flexibility, then the changes can become permanent and further muscle
and joint problems will result.  Believe it or not, stretching can also increase muscle strength.  By lengthening a muscle,
much like stretching a rubber band, each of the muscle fibers have a potentially greater distance over which a contraction
can take place, and more strength can be generated. Stretching is therefore also known as “preloading” a muscle.  
   
Ideally, muscles should be stretched every day, especially after exercising, and it is a good idea to do some light stretching
during and after prolonged periods of sitting, sleeping, or other stationary activities.  Unfortunately, most people rarely
stretch and only realize the importance of stretching after they develop muscle problems.  Frequent stretching alone can
prevent many aches and pains, and virtually every muscle problem involving pain or imbalance is impacted in some way by
our existing level of flexibility.

The most common method of stretching involves carefully moving very slowly inch by inch into a progressive lengthening of
a muscle, without any form of bouncing.  You should move slow enough to “sneak-up” on a muscle, so it doesn’t try to fight
against you.  Such a stretch should be done for at least 30 to 60 seconds, if you want a lasting effect.  The biggest mistake
most people make is they stretch a muscle for too little time, resulting in no permanent length change.  If you have tight
muscles, you should stretch those muscles at least 2 or 3 times per day, while other muscles should still be stretched at
least once a day.

If you exercise, by far the most important time to perform static stretching is after your activity.  This is the time when your
muscles are tightest and if they are not stretched, they will remain in a shortened position.  Over time this results in
increased soreness and recovery time after exercise, decreased flexibility, and muscle imbalances.  It is also important to
note that the stronger you are, the tighter your muscles can get and the more they need to be stretched.

It is a good idea to perform stretches after your muscles are warmed up, because they will be more pliable and you can
stretch them further.  So if you do some stretches in the morning, its best to do them after you’ve been up and moving for a
while, or after showering. You should also make minor changes in your body position to target the parts of your muscle that
are tightest, as this will improve the effectiveness of all stretches.

Stretching should make your muscles feel better, and if pain persists after you’ve stretched, it could indicate you may have
not targeted the appropriate muscle or region within the muscle to stretch, or you may have coexisting joint or nerve
inflammation which your chiropractor can address.  

If you are not in pain, well you have probably heard the expression that an ‘ounce of prevention is worth a pound of cure’,
and that certainly applies to stretching.  But for people who have lived with pain for some time, stretching is an essential
part of a rehabilitation program for restoring proper balance, stability, and strength, while helping to return you to a lifestyle
which is fully active and pain free.

  CLICK HERE FOR A LINK TO THE ARTICLE:  "WHICH YOGA STRETCHES MAY BE DANGEROUS"
La Jolla Chiropractor Dr .Michael Ackerman helps patients to understand and release the emotional stress
patterns underlying their physical problems and disease.  Dr. Michael Ackerman has been in practice as a
chiropractor in La Jolla, California, for 11 years of his 23 years in practice.  Being a La Jolla Chiropractor has
been extremely rewarding for Dr. Michael Ackerman, and he is unique among the chiropractic doctors in La
Jolla in that he has worked with professional athletic teams, such as the New Orleans Saints, the Delta Festival
Ballet Company, as well as collegiate and amateur athletes from most sports backgrounds.  Dr. Michael
Ackerman enjoys practicing as a chiropractor by the sea in such a beautiful town as La Jolla, California, 92037,
but he also does healing consultations by phone with people from all over the country.  If  you are looking for
chiropractors in La Jolla, call Dr. Michael Ackerman first for a consultation.