The following three stretches have been identified as the most
impactful for the upper and lower body. When dealing with muscle imbalances it is often considered more beneficial to begin stretching shortened tissues before strengthening weak muscles. Perform the following stretches twice a day when possible and with a preference before going to bed (as recommended by Lance Armstrong's chiropractor, Dr. Jeff Spencer). Hold each stretch for 20-30 seconds on each side and repeat for two repetitions. Stretches like these are also beneficial AFTER exercise and it has been shown to NOT be of benefit to stretch cold muscles. Please let us know if you experience discomfort during the stretches as they are not intended to hurt.
Pectoral Stretch: You can do
this one arm at a time or also
use a door frame. Make sure
it does not create shoulder strain.
Hip Flexor Stretch: Make sure the
front knee does not go over the
toe - keep your posture upright
and bring your entire body
forward until you feel a pull
in the front of the hip.
Piriformis Stretch: Cross one
ankle over the knee and push
the knee away.
* These exercises are intended for practice members of Nova Spinal Care. Notify your Chiropractor if you experiene an increase in pain or discomfort.
