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Why Stretch?
FLEXIBILITY Flexibility refers to the ability to maintain a wide and healthily normal range of movement about the joints of the body. When they are not stretched regularly, muscles and tendons become tighter and the range of movement around the joints decreases.
The implications for postural alignment are wide reaching, because if one muscle is pulling tighter than another, bones can be moved out of alignment. Sooner or later you experience pain in one or more joints. Often it’s collateral damage from tight muscles nowhere near the painful spot.
Crook backs go well with tight back, buttock, hamstring, hip flexor and calf muscles. Similarly with crook necks and shoulders which also benefit from stretches that are focused on parts of the body lower down - as per the belief that the cause of the pain is rarely located at the site of the pain.
If you loosen the muscles attached to the pelvis so that you stand up straighter, you may well find that your neck and shoulders start to feel better.
By far the greater proportion of people who complete the Musculo-skeletal Risk Factor Profile do not have a regular and systematic flexibility (or strength) training program. Is it any wonder they have some form of musculo-skeletal dysfunction?
ONE MINUTE FLEXIBILITY TRAINING PROGRAM I recommend the one minute flexibility training program for anyone with a crookback. What this means is that you need to do a range flexibility exercises for at least a minute to get any benefit from it. If you can stretch for longer, so much the better. Many of the exercises will enhance joint function if you stretch for between two and five minutes.
The reason why you need to stretch for at least a minute is because the initial reaction of muscles to being loosened is to tighten up. I
So, to loosen off a muscle (and loosen off is a much more appropriate description than ‘stretching’), wait while it gets the message that it’s safe to loosen up. That takes at least a minute. Or, every time you breathe out, feel the muscle relaxing off. Don’t force it. After 20 deep breathes you’ll be surprised how much progress you’ve made.
If you do the exercises listed below regularly and systematically there is a good chance that your back, (neck and shoulders) will start to feel better. A minute a day spent on each exercise can make a huge difference.
If you're having trouble finding time to do your stretches I suggest you do them while you're watching television. That way you can take your time and spend as long as you like doing them.
Regards and best wishes
John Miller Daily Health Break ________________________
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