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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

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The Best Hamstring Stretches

Here is a general hamstring stretch and flexibility program that you can do to improve the way your hammy’s move.

Sitting Hamstring Stretch

Let’s get started with this simple seated hamstring stretch. If you have low back pain or sciatica, this exercise may place strain on your back, so proceed with caution with this hamstring stretch.

  1. Sit on the floor with both legs out straight.
  2. Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
  3. Hold this position for 15 to 30 seconds.
  4. Relax back into the starting position.
  5. Repeat 3 times.

Be sure to stretch until a gentle pull is felt in the back of your thighs. If you feel any excessive pain, you should stop the exercise.

Hurdler Hamstring Stretch

The hurdler hamstring stretch is a simple exercise that can be done right on the floor or any flat surface.

  1. Sit on the floor with one leg out straight.
  2. Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh.
  3. Extend your arms and reach forward over the one straight leg by bending at the waist as far as possible.
  4. Hold this position for 10 seconds.
  5. Relax.
  6. Repeat 3 times on each side.

Towel Hamstring Stretch

Your chiropractor may teach you to use household items to perform your stretching exercises, and most folks have towels to perform their towel stretches. The towel hamstring stretch is a simple one to do. Here’s how:

  1. Lie on the floor on your back.
  2. Loop a long bath towel around your toes.
  3. Hold the ends of the towel in both hands, and then slowly lift your leg, using the towel to pull your straight leg up.
  4. Hold for 15 to 30 seconds, and then relax.
  5. Repeat 3 times.

Standing Hamstring Stretch

The next hamstring stretch is a simple one to do anywhere at all. It is done in the standing position. Here is how you do the standing hamstring stretch:

  1. Stand and cross your right foot in front of your left.
  2. Slowly lower your forehead to your right knee by bending at the waist.
  3. Keep both knees straight.
  4. Hold this position for 15 to 30 seconds.
  5. Relax.
  6. Repeat for the other side by crossing your left foot in front of your right. Repeat 3 times for each side.

Runner’s Hamstring and Calf Stretch

The runner’s stretch is a common flexibility exercise for your hamstrings or calf muscles.

  1. Stand one foot from a wall and place your hands on the wall at shoulder height, shoulder-width apart.
  2. Take a step back with one leg while pushing into the wall.
  3. Keep your back straight and press your heels into the floor.
  4. Hold for 15 to 30 seconds.
  5. Step forward and repeat with the other leg.
  6. Repeat the exercise 3 times on each side.

 

St. Joseph, MI Chiropractic Center— SpineCare Decompression and Chiropractic Center

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Will a Pinched Nerve Heal on Its Own?

A pinched nerve is a painful and at times debilitating condition. If you’re an active person, having a pinched nerve can make it difficult to conduct normal daily life.

Knowing under what circumstances a pinched nerve will heal can help you recover from this type of injury. So let’s take a look at a common question I get in my office: Will a pinched nerve heal on its own?

Will a Pinched Nerve Heal on Its Own?

Most of the time, pinched nerves do not require surgery in order to get better. However, pinched nerves often develop as a result of lifestyle choices, overuse, postural problems, athletic activities and other external factors.

Correcting the problem is likely to require you to make changes and engage in activities that will reverse the conditions that caused the pinched nerve in the first place. Here are some things you can do to help relieve pain from a pinched nerve:

Use ice or heat. Ice helps to reduce inflammation in an area and dull the pain. Once the inflammation has been reduced, usually within 48-72 hours, switch to heat since it will sooth the muscles and get the blood flowing to the injured area, which can promote healing.

Stretches and exercise. Doing stretches and exercise will help put the nerve back in its original position and will strengthen the muscles in your body, which can speed your recovery time.

Getting extra sleep. Your body heals while it sleeps, so when you’re injured, getting extra sleep can be a big help.

Lifestyle assessment and changes. Try to identify triggers that worsen your pain, and eliminate those aggravating activities. This is one of the most important ways that you can help your pinched nerve heal. Simply put, you don’t want to keep poking the bruise.

Avoiding Overuse. Overuse of your body (and especially the affected area) can make the problem worse. Likewise, reducing your use of the affected part of your body can help your body heal faster.

Massage therapy. Massage therapy relaxes the muscles and gets the blood flowing, which helps reduce inflammation and muscle irritation.

What should I do if it’s not getting better?

If you’ve been suffering for many days with no relief, or your symptoms are getting worse, the odds are you’re going to need some additional help.

At my office, SpineCare Decompression and Chiropractic Center, I have different treatment options that offer long-term pain relief, including spinal decompression therapy and chiropractic care.

Over the years, I’ve been able to help many patients in the St. Joseph, MI area alleviate the pain that often results from a pinched nerve.

If you’ve been suffering for awhile now and need help, give us a call today at 269-408-8439 to schedule an appointment.

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