Tag Archives for " stretches and exercise "

1 Minute Quad & Hip Flexor Stretches

Quadriceps Stretches

The quadriceps are four muscles located in the front of your thigh. This muscle group is responsible for extending the leg while straightening the knee. Activities like running and biking, or even daily activities, can result in tight quadriceps muscles or hip flexors. Your quads may also be tight if you have spinal stenosis or other low back or lumbar spine issues.

A stretching program for your quads and hip flexors is a helpful way to improve your flexibility with your legs and low back. Here’s two quad stretches that will help do just that, and they only take a minute!

Standing Quad Stretch

1) While standing, hold onto a door knob or chair back to help with balance.
2) Bend your knee back by grasping your ankle with one hand.
3) Try bending your knee back as far as possible.
4) Hold this position for 20-30 seconds.
5) Return to the starting position.
6) Repeat exercise 3 to 5 times with each leg.

Side-lying Quad Stretch

1) Lie on your side.
2) Bend the knee of your top leg as far as you are able.
3) Hold this position for 20-30 seconds.
4) Return to starting position.
5) Repeat exercise 3 to 5 times with each leg.

 


St. Joseph, MI Chiropractor — Dr. Michael Rowe

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How Long Should I Hold a Stretch?

Ever wondered: how long should I hold a stretch?  30 seconds? 60 Seconds? Longer?

For normal static stretching, or stretching a muscle to a comfortable end range of motion and holding it, the duration of the stretch is going to depend on how tight you are.  Some people will feel a release after only 30 seconds, while others might need closer to 4 or 5 minutes. Just keep in mind that anything less than 20 seconds won’t make a significant difference in lengthening muscle fibers and tissue.

That being said, most people will find that 60 seconds is plenty. You can split this time up, such as doing 15 second holds repeated 4 times, or 20 second holds repeated 3 times.

The biggest thing I’d like to stress is DO NOT stretch into pain; the ‘no pain no gain’ mentality nothing more than a myth. In fact, if you cause pain while stretching, it’s simply counterproductive (and can make things worse).  However, you can stretch into mild discomfort; but you shouldn’t have to hold your breath, grit your teeth, or start cursing like a sailor. Stretch, breathe slowly and comfortably, and imagine with every exhale you are releasing tension.

 

St. Joseph, MI Chiropractic Center — Dr. Michael Rowe

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Making Exercise Fun Through Drumming

For senior citizens, a good way to get some exercise is through group fitness classes like cardio drumming.

Locally around St. Joseph/Benton Harbor, MI there are a couple options for these classes. Check them out:

  1. The St. Joseph-Lincoln Senior Center, open to all citizens age 60 and older.
  2. Benton Harbor-St. Joseph, MI YMCA

If you know of any other places offering cardio drumming, please let us know in the comment section below!

 

St. Joseph, MI Chiropractic Center — Dr. Michael Rowe

Interested in getting more health tips and info? Like us on Facebook or Twitter to get our latest blog postings.

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