Tag Archive for: Stretches

Modified Sleeper Stretch

Welcome to our video series hosted by Shadi Flefeil where he discusses stretching and strengthening your body. This time we’re discussing shoulder stretches.

The sleeper stretch is a focused stretch of the posterior shoulder capsule. This stretch is excellent for overhead athletes such as pitchers and tennis players to help prevent injury.  It is also an essential part of the rehabilitation plan for many shoulder injuries.

Shadi is passionate about sports rehabilitation; and with his years of clinical knowledge, excels in treating “everyday” injuries, including neck and back pain, overuse injuries, and acute musculoskeletal injuries.

 

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Stretching: the best thing for a sore back (Chiropractic Care)

One of the best things you can do for a sore back is to stretch. Stretching a sore back can help bring back some suppleness and increase in mobility, decrease back pain and discomfort, and improve your range of motion.

An important note about stretching

Never continue a stretch or take part in any activity that hurts your back. Take it easy, and remember to always seek the advice of a professional.

Learn more about our team of chiropractors and how they can help.

Stretching should be pain free, so never force your body into difficult positions. Move into the stretch slowly and avoid bouncing, which may actually tear muscles. Hold stretches long enough (15-30 seconds) to allow muscles or joints to become loosened.

Here are three stretches  you can do at home to help your sore back.

Back Flexion Stretch:

Start by lying on your back and pulling both knees to your chest, while simultaneously flexing your head forward into a balled-up position until you feel a comfortable stretch in your back. Repeat for 5 to 10 repetitions.

Continue lying down on your back with your knees all the way up as far as you can toward your chest. Hug them with your arms, then roll back and forth along your back. As your body rolls with your legs and arms tucked in, your back will get a nice stretch. This stretch is to be done slowly. Repeat for 5 to 10 repetitions.

Knee to Chest Stretch:

Start by lying on your back with the knees bent and both heels on the floor.   Bring one knee to your chest and wrap both hands around your knee to increase the stretch. Hold for 15 to 30 seconds and repeat the stretch on the opposite leg. Repeat for 5 to 10 repetitions.

Hip Stretch:

While standing with feet shoulder-width apart, take a half-step back with the right foot, bend the left knee and shift weight back to the right hip. While keeping the right leg straight, bend forward more and reach down the right leg until a stretch in the outer hip is felt.

If you have persistent back pain  (learn more about chronic back pain) please seek out medical help from your health care practitioner. They can rule out any serious aliments or conditions, and then you can start one of the best things you can do for a sore back – STRETCH!

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Shadi Fleifel, MPT | Levator Scapulae Stretch

Scalene muscles can become tight from poor posture, excessive sitting and computer work. Learn how to safely stretch this muscle group, which will help to increase your range of motion and reduce the feeling of tightness and pain.

 

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Hamstring Stretches | doctors victoria bc

Hamstrings are a group of three muscles at the back of the leg behind the thigh and have a lot to do with how flexible we are.  The hamstrings are involved in many of our daily activities, such as walking and running; so having tight hamstrings can put you at risk for back pain and injury.  Poor posture and a sedentary lifestyle are the main causes of tight hamstrings.

The first question is how do you know if your hamstrings are tight?

The “sit and reach” test measures lower back and hamstring flexibility.

Hamstrings Injuries | doctors victoria bcRemove your shoes and sit on the floor, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, any flat surface will work). Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the other, then reach slowly forward. At the point of your greatest reach, hold for a few seconds, and measure how far you have reached.

Adult Men – results in centimeters (cm)

  • Above 34 = Excellent
  • 28 to 34 = Above average
  • 23 to 27 = Average
  • 16 to 22 = Below average
  • Below 16 = Poor

Adult Women – results in centimeters (cm)

  • Above 37 = Excellent
  • 33 to 36 = Above average
  • 29 to 32 = Average
  • 23 to 28 = Below average
  • Below 23 = Poor

Here are two simple exercises you can do at home to help stretch your hamstrings. Remember to hold each stretch for at least 30 seconds and complete 3 repetitions of each stretch.

Stretching: Lying down

Hamstrings Injuries | doctors victoria bcLay flat on your back; bring up one leg at a time & hold onto the back of your thigh with one hand & the back of your calf with the other while using your hands to pull the leg towards you, keeping the knee bent. You will feel a strong stretch at the back of the middle of your thigh.  If you can’t reach your leg use a towel around your legs to pull your leg towards you.

Stretching: Seated

Hamstrings Injuries | doctors victoria bcSit on the edge of a chair with one leg bent and the other out in front of you. Lean forward keeping your back straight and your head up until you feel a stretch in the back of your thigh.

There are numerous exercises and stretches that will help increase your flexibility/strength and will help you avoid injuries.  Make an appointment with our healthcare practitioners and talk to them about appropriate stretches/exercises that are tailored specifically for you and your fitness level. The practitioners can assess any previous injuries or restrictions that you might be working with and set up an exercise plan that will work for you.

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Leg Pain & Treatment Options | Chiropractic Victoria BC

Leg Pain & Treatment Options | Chiropractic Victoria BCLeg pain can range from a mild irritation to an unbearable pain that makes it difficult to complete any day-to-day activities. Leg pain can take many different forms, from a dull ache to searing pain. Other symptoms that may also occur are a pins-and-needle sensation, numbness or weakness.

Leg pain can be caused by a problem in the leg, but often it starts with a problem in the lower back, where the sciatic nerve originates, and then travels down,  along the path of the nerve. For this reason, if you have leg/foot pain, or leg/foot weakness or numbness, you should have a health care practitioner include an examination of the lower back.

When a nerve root in the lower spine is irritated (sciatica) you can experience a searing pain that starts in the lower back area and radiates down to the leg. Sciatic pain can be a constant or intermittent pain, and for many people this pain can be excruciating and debilitating. Spinal decompression treatments can bring relief for this type of back pain.

Numbness can be another symptom of leg ”pain” and is frequently caused by a pinched nerve.  Numbness coming from a low back problem can interfere with movement, balance, level of fatigue and can be a symptom of something more serious such as MS or a stroke. Both chiropractic and physiotherapy can treat a pinched nerve.

If you sit or stand for long periods of time and you have leg pain, you might suffer from positional leg pain (spinal stenosis/facet joint, which is a problem of anatomy in the low back) this pain can usually be relieved by simply changing your positions.  You can also alleviate these symptoms by bending over, or with gentle stretching.

Other causes of leg pain can be due to either over-pronation/under-pronation of the foot; which can cause added stress on your leg and back muscles. A gait scan of your feet will diagnosis if you are a candidate for orthotics.

The types of leg pain experienced can vary widely from patient to patient, so it is important that you seek a diagnosis from a trusted health care practitioner.

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Hamstring Stretches Help with Low Back Pain | physiotherapy victoria bc

Hamstring Stretches Help with Low Back Pain | physiotherapy victoria bc:

One of the most important stretches someone with low back pain should be performing is a hamstring stretch. When your hamstrings are tight, it places a lot of stress on your low back, leading to more pain and can actually cause more difficulty for you.

One of the easiest ways to stretch your hamstrings is lying on your back. Bring your knee toward your chest and straighten out your knee and try to push the bottom of your foot up towards the ceiling.  The opposite leg should be flat. Then rest and repeat. This should be performed on each side.

Hamstring Stretches Help with Low Back Pain | physiotherapy victoria bc

Hamstring Stretches

An important aspect to stretching is being able to relax while you are doing the stretch. If you find yourself not relaxing with the first stretch, try lying near a door jam or a corner of a wall and place one leg up on the wall. Now drop the opposite leg and you’ll begin feeling the stretch in the back of the hamstring. This is a nice stretch because you can just relax and it doesn’t place as much stress on your low back. The object here is to work your leg up the wall to try to get a ninety degree angle. Now once your leg is straight, simply return to the starting position, slide your hips closer to the wall, and repeat.

Since hamstring stretching should be done at least twice a day, finding other positions which you can incorporate into your daily routine is crucial.  Another way to stretch your hamstring is sitting on the edge of a chair, so it can be done almost anywhere. Sitting in the chair, scoot to the edge of the chair, straighten out one leg, and point your toes toward the ceiling. Simply sit up straight and roll your pelvis forward and you should feel a light stretch up the back of your leg. This can be held for approximately thirty seconds, and repeated on each side.

 For more information on stretches that you can do at home or at the office please contact our physiotherapists.

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