Monthly Archives: April 2015

X-Pattern with Door Jam Stretch

Stand in door jam hands first at Shoulder height (picture A) elbows below hands, and step through the door jam (do not lean through, you should be able to remove your hands at anytime and not fall over)

Combine the door jam stretch with the x-pattern stretch for a better stretch of the anterior and posterior neck muscles. Look down at a 45 ° angle toward your front leg, feeling stretch in the back of the opposite side neck and shoulder, hold for 1-2 seconds feeling a stretch and then look back at a 45 ° angle away from your front leg feeling a stretch in the front of the neck on the same side as forward leg, again hold stretch for 1-2 seconds. Repeat 5-6 times, and then switch sides, stepping through door jam with opposite foot and repeating the x-pattern stretch on the opposite side.

Next move your hands up the door jam so your elbows are at 90° angle from your shoulders picture (B). Repeat instructions for neck pattern stretch for this position too.

Neck1

Neck2door jam 1door jam2

 

X-Pattern – neck stretch

Why Stretch?
Stretching exercises encourage lengthening of your muscles and associated tendons. Short and tight muscles can lead to pressure on nerves and pain. By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joint.

The X-pattern stretch uses coupled spineal mechanics to move the cervical vertebra through their normal range of motion
Neck1

Neck2

Start with head straight and shoulder blades back and down

Look up to the left at a 45 ° angle feeling stretch in the front of right side of neck

Then look down and right at a 45 ° angle feeling stretch in the back left side of neck

Hold the end range about 1-2 seconds and look back up repeating the motion

Repeat 5-6 times, then switch sides – looking up and right and down and left.

Wrist Stretches

Why Stretch?
Stretching exercises encourage lengthening of your muscles and associated tendons. Short and tight muscles can lead to pressure on nerves and pain. By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joints.

Hold each stretch for 15 seconds, repeat 3-4 times per day

Wrist Extensor StretchesWrist1

Palm down, pull fingers down toward floor

Feeling stretch along the back of arm

Keep elbow straight because the wrist extensors cross the elbow

 

Wrist Flexor StretchesWrist2

Palm up, pull fingers down toward floor

Keeping elbow straight because the wrist flexors cross the elbow joint

Neck Side Flexion – Upper trapezius stretch

Why Stretch?
Stretching exercises encourage lengthening of your muscles and associated tendons. Short and tight muscles can lead to pressure on nerves and pain. By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joints.

Hold the stretch for 15 seconds in each direction 3-4 times per day

Neck Slide Flexion

Lower your head towards your shoulder while keeping your face looking forwards

Feel the stretch along the opposite side of you neck

To encourage a bigger stretch, hold onto a chair with your right hand, and gently pull your head down to the left

Return upright.

Repeat on other side

Triceps – back of arm stretch

Why Stretch?
Stretching exercises encourage lengthening of your muscles and associated tendons. Short and tight muscles can lead to pressure on nerves and pain. By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joints.

Hold the stretch for 15 seconds in each arm 3-4 times per day
Triceps

Lift both arms above your head and bend elbows so your forearms are behind your head (but not resting on it)

Gently grasp your right elbow with your left hand

Allow your right hand to drop toward the middle of your shoulder blades

Feel the stretch on the outside of your upper right arm

Gently pull your right elbow toward your left shoulder to deepen the stretch

Repeat for opposite arm

Triangle Pose

Why Stretch?
Stretching exercises encourage lengthening of your muscles and associated tendons. Short and tight muscles can lead to pressure on nerves and pain. By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joints.

Hold the stretch for 15 seconds in each direction 3-4 times per day

traingle pose1

traingle pose2

Turn foot out in the direction you lean to open hip joint

Keeping arms straight

Bend to side feeling a stretch in the flank and through the hip

Look up toward the ceiling

Stop Light Stretch

Stop Light Stretch – TMJ Temporomandibular joint dysfunction

The TMJ is a unique structure of the body, the joint has 2 attachments, 1 on either side of the face. As the mouth opens the TMJ must work in unison just like a bucket handle rotates to swing over the bucket. If the joint does not rotate in unison it causes a lot of mechanical stress in the joint and causes popping, clicking or pain.

Perform 10 repetitions 3-4 times per day

Tongue

Place tongue behind the front teeth on roof of mouth

Open jaw, but do not cause pain

If you feel pain, open to the point before the pain starts and repeat

As you work the jaw checking to see if you can open wider

The jaw works like a bucket handle

The tongue creates a focal point for the jaw to rotate around

Tensor Facia

Why Stretch?
Stretching exercises encourage lengthening of your muscles and associated tendons. Short and tight muscles can lead to pressure on nerves and pain. By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joints.

Hold the stretch for 15 seconds in each leg 3-4 times per day

Tensor Fascia – outer hipTensor Facia1

Rest your hands on a table or wall for balance
Cross right leg behind left
Place feet about a foot apart
Try to keep posture fairly upright while pushing
your right hip outward
Feel stretch along outer side of right hip
Repeat for opposite hip

 

Tensor Fascia – outer thigh from hip to knee

Stand with left side arm’s Tensor Facia2length from a wall
Place left hand on wall for balance
Cross right leg in front of left leg
With weight mainly on left leg, lean left hip
toward wall
Feel stretch down outside of left leg
Repeat for opposite leg

Supraspinatus – Top of shoulder blade

Why Stretch?
Stretching exercises encourage lengthening of your muscles and associated tendons. Short and tight muscles can lead to pressure on nerves and pain. By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joints.

Hold the stretch for 15 seconds in each direction 3-4 times per day

Supraspinatus

Cross your right arm in front of your chest

Place right hand over left shoulder, keeping right arm parallel to the ground

Use left hand to push right elbow gently toward your left shoulder

Feel the stretch in the muscle across the top of your right shoulder blade

Repeat for opposite shoulder

Squat

The squat is one of the most fundamental movements we do as humans and requires strength and flexibility to perform a squat correctly. The inability to squat causes many people to move into assisted living as they get older.

Perform 10 repetitions 3 times per day
Squat1

Squat2

Stand with feet just wider then hips

Toes turn out slightly about 30 degrees

Keep your head and chest up, and keep your weight in your heels

Squat down until your hip joint is below your knee

You should be in a strong stable position as if to catch a basketball pass if someone were going to pass it to you.

Stand up keeping your knees pushed out and your chest up

Repeat 10 times 3-4 times per day