I was at a conference in Chicago a good many years ago when I decided to do a little stretch one morning. Naively I tried to touch my toes, which turned out to be the worst idea I'd had in a long time as I overstretched something in my lower back and now I couldn't stand up straight without pain. I'd damaged back before I knew instantly that I was in a for a very painful few days at the very least.
I no longer try to touch my toes!
Anyway, years later I've learnt a lot about stretching and I'm much more careful these days. One of the key principles has to be stretch slowly and stretch progressively. Muscles don't like to be wrenched into a new length. They will respond and contract to protect themselves.
If you haven't done much stretching, and your suffering with inflexibility, then don't try to go from stiff to supple in one session. Plot your course and listen to your body. You can even keep a simple chart of how your range is changing. For example, you could estimate the degree of flexion you can get at your hip and see how it improves over the course of a week or month with regular stretching.
And if slow is the first principle, then doing the stretch properly has to be second if not equal first. I see poorly executed stretching all the time. Understanding what your trying to stretch and how to stretch it will bring better results long term. It might look impressive that you can get your leg up on the railing at hip height, but if you end up curling your back while trying to stretch your hamstrings, it's not going to work. Pick a bench, and use your body mechanics more efficiently!
So, stretch slowly, stretch specifically, don't overstretch, do it properly and do it progressively.
Tuesday, 30 April 2013
Friday, 26 April 2013
Welcome to summer sports!
As the rugby season ends and the cricket season gets underway, there will no doubt be a few folk trying to squeeze themselves into last year's whites! If it hasn't happened already, one or two will no doubt have also noticed a stiffness in a few joints and a tightness in a few muscles that didn't seem to be there last year.
I played cricket from quite an early age into my late twenties. A back injury, not from sport, didn't help, and I stopped playing seriously by the time I was thirty. As a left arm, reasonably quick bowler, I knew the ups and downs of hamstring and lower back problems. Shoulders were never an issue, but had I known then what I now know about gait, body mechanics and muscle balance, I think I could have sorted out a number of issues before they got too bad.
If you want to stay loose, get good rotation through the shoulder and back, then don't ignore the value of sports massage and soft tissue work. If you're collapsing through your bowling action, it might be because of a soft tissue issue that can be addressed through massage.
Bowler, batsman, fielder and wicketkeeper all need to stretch too. A few good dynamic stretches before you take to the field can make all the difference.
Thursday, 25 April 2013
Stability and mobility
Came across this joint relationship outline while exploring articles about hip mobility.
I've seen it with tennis players suffering from limited abduction of the shoulder. In order to get their arm up and extended above their heads to serve or smash, they go into lateral flexion of the spine, which has all sorts of implication for the way the play the shot and the control they have over it.
Yet more things to think about then.
Interesting. The original post is here. When you think about, if there is a restriction in one of the mobility joints, how is the body going to adapt to perform a given movement? The brain will work something out, and that leads to compensation or adaptations which in turn lead to dysfunction and then most possibly pain and/or limited movement elsewhere.Foot = StabilityAnkle = MobilityKnee = StabilityHip = MobilityLumbar Spine (lower back) = StabilityThoracic Spine (middle back) = MobilityShoulder Blade and Rib Cage = StabilityShoulder = Mobility
I've seen it with tennis players suffering from limited abduction of the shoulder. In order to get their arm up and extended above their heads to serve or smash, they go into lateral flexion of the spine, which has all sorts of implication for the way the play the shot and the control they have over it.
Yet more things to think about then.
Hip Mobility and Lower Back Pain
Writing as a newly qualified, (and therefore definitely not an expert), in sports and remedial massage, I'm intrigued by the relationship between hip mobility and lower back pain. Possibly because I've become more aware of the connection because of the course I've done and my own experience of recurring lumber stiffness and occasional low intensity pain.
Anyway, being up rather early today, I was thinking about nothing in particular when the phrase "hip mobility and low back pain" wandered into my brain and poked me in the proverbial mind's eye. I've been treating a couple of clients with low back issues and I met quite a number of folk with similar complaints while doing my practice hours as a student. During that time I became aware of the connection between tight and/or short hip flexors and hamstrings and low back pain. Sometimes, actually quite often, stretching these muscle groups delivered relief.
But there was one thing to which I didn't pay as much attention as I would now, and that's overall hip mobility.
Through my own experience of regularly stretching and mobilising the muscles of the hip, I've found it releases my lower back really well. No surprise when you think about it. So now, without overloading my clients with too many new things at once, I teach them not just to stretch hamstrings, quads and hip flexors, but I also teach them to stretch rotators and extensors too. Simple glute stretches and a good piriformis stretch seem to go a long way to reducing lower back issues.
I love what I'm learning!!
Anyway, being up rather early today, I was thinking about nothing in particular when the phrase "hip mobility and low back pain" wandered into my brain and poked me in the proverbial mind's eye. I've been treating a couple of clients with low back issues and I met quite a number of folk with similar complaints while doing my practice hours as a student. During that time I became aware of the connection between tight and/or short hip flexors and hamstrings and low back pain. Sometimes, actually quite often, stretching these muscle groups delivered relief.
But there was one thing to which I didn't pay as much attention as I would now, and that's overall hip mobility.
Through my own experience of regularly stretching and mobilising the muscles of the hip, I've found it releases my lower back really well. No surprise when you think about it. So now, without overloading my clients with too many new things at once, I teach them not just to stretch hamstrings, quads and hip flexors, but I also teach them to stretch rotators and extensors too. Simple glute stretches and a good piriformis stretch seem to go a long way to reducing lower back issues.
I love what I'm learning!!
Wednesday, 24 April 2013
Hamstring stretch
Everyone has a way to stretch their hamstrings. When I play tennis, I usually find a bench or even a low fence to work with. The trick is getting your body mechanics right so that you actually stretch the target muscle and don't just look like you're stretching!
If you're stretching at home, or at the gym, or somewhere where you're lying on a flat surface, then an effective hamstring stretch can be quite difficult. Which one of you can reach behind your shin, keep you leg straight and your neck, head and shoulder on the ground to perform a stretch? I thought so!
Of course you can use a towel or strap around your heel to extend your reach, but one technique you can try is to use your lower leg as a lever to apply the stretch to your hamstring. Here's a video showing you how to do that:
Let me make a few observations. Apart from the obvious comment that it might just be a tad of an overstatement to describe this as "the best hamstring stretch ever", it can be very effective and fairly easy to apply.
From personal practice and teaching it to clients, I've discovered a few things. Firstly, I've added breathing to the way I teach the stretch. Taking a deep breath and releasing it helps you get that relaxation phase that always seems to help me when I stretch. There is also a tendency in clients to hold their breath as the stretch and count, so the breath is helpful to stop them doing that. Second, I'm not sure you need necessarily to dorsiflex the ankle to get a stretch in the hamstrings. you certainly get a stretch into your calves that way, and I've heard people refer to this action as adding a neural stretch to the exercise, but you can get a good stretch in the hamstrings without it.
Lastly, it may be beneficial to some client to work on getting their leg straight before moving the position of the knee. Knee position seems to help in targetting slightly different regions of the muscle.
Anyway, I'd suggest exploring it yourself to see how useful you find it as an alternative to other self-stretches. And one last thing before I go, keep an eye on the other leg and the pelvis. They should remain nice and neutral to get the most out of the stretch of course.
If you're stretching at home, or at the gym, or somewhere where you're lying on a flat surface, then an effective hamstring stretch can be quite difficult. Which one of you can reach behind your shin, keep you leg straight and your neck, head and shoulder on the ground to perform a stretch? I thought so!
Of course you can use a towel or strap around your heel to extend your reach, but one technique you can try is to use your lower leg as a lever to apply the stretch to your hamstring. Here's a video showing you how to do that:
Let me make a few observations. Apart from the obvious comment that it might just be a tad of an overstatement to describe this as "the best hamstring stretch ever", it can be very effective and fairly easy to apply.
From personal practice and teaching it to clients, I've discovered a few things. Firstly, I've added breathing to the way I teach the stretch. Taking a deep breath and releasing it helps you get that relaxation phase that always seems to help me when I stretch. There is also a tendency in clients to hold their breath as the stretch and count, so the breath is helpful to stop them doing that. Second, I'm not sure you need necessarily to dorsiflex the ankle to get a stretch in the hamstrings. you certainly get a stretch into your calves that way, and I've heard people refer to this action as adding a neural stretch to the exercise, but you can get a good stretch in the hamstrings without it.
Lastly, it may be beneficial to some client to work on getting their leg straight before moving the position of the knee. Knee position seems to help in targetting slightly different regions of the muscle.
Anyway, I'd suggest exploring it yourself to see how useful you find it as an alternative to other self-stretches. And one last thing before I go, keep an eye on the other leg and the pelvis. They should remain nice and neutral to get the most out of the stretch of course.
Friday, 19 April 2013
The Subtle Art of Self-stretching
Okay, so how many of us stretch before and after exercise, or simply for the benefits of flexibility? Thought so! Even those of us who ought to know better are pretty poor at self-stretching, me included.
One of the things I've noticed about stretching is how little attention we generally pay to what we are trying to do and the feedback our bodies give us when we stretch. You see it all the time when people do a quad stretch. They grab their foot, pull it up behind them and that's it. The hip flexes or the pelvis tilts, and in the end very little gets stretched.
Having done the sports massage course, I'm now much more aware of what
I'm trying the achieve when I stretch and how to get the most out of my stretches. I've also learnt the subtle art of relaxing to stretch.
In both MET (Muscle Energy Techniques) and PNF (Proprioceptive Neuromuscular Facilitation) we use a a similar breath in, exhale and relax cycle to facilitate the stretch. You can do the same with your self-stretching. Simply take the target muscle into a stretch, count down from 10, take a deep breath around 6 and let it out slowly. As you hit zero, relax the muscle as you hold the position of the stretch. If it's worked you will feel a slight give in the muscle and you should be able to move into a deeper stretch.
When you can't feel the give, then you've probably reached the limit of the stretch, or you've discovered that you don't know how to switch the muscle off! Both useful bits of information.
- Posted using BlogPress from my iPad
One of the things I've noticed about stretching is how little attention we generally pay to what we are trying to do and the feedback our bodies give us when we stretch. You see it all the time when people do a quad stretch. They grab their foot, pull it up behind them and that's it. The hip flexes or the pelvis tilts, and in the end very little gets stretched.
Having done the sports massage course, I'm now much more aware of what
I'm trying the achieve when I stretch and how to get the most out of my stretches. I've also learnt the subtle art of relaxing to stretch.
In both MET (Muscle Energy Techniques) and PNF (Proprioceptive Neuromuscular Facilitation) we use a a similar breath in, exhale and relax cycle to facilitate the stretch. You can do the same with your self-stretching. Simply take the target muscle into a stretch, count down from 10, take a deep breath around 6 and let it out slowly. As you hit zero, relax the muscle as you hold the position of the stretch. If it's worked you will feel a slight give in the muscle and you should be able to move into a deeper stretch.
When you can't feel the give, then you've probably reached the limit of the stretch, or you've discovered that you don't know how to switch the muscle off! Both useful bits of information.
- Posted using BlogPress from my iPad
Thursday, 18 April 2013
Get smart at the gym
Came across this list of 17 ways to be more productive at the gym.
It all makes quite logical sense, incorporating ideas like progressive overload, good hydration, and knowing what you are trying to achieve. Being in a gym you're surrounded by a bewildering array of machines and equipment. Having a plan is really helpful.
Of course your gym induction, assuming you got one, will have set out a basic plan, but if you're still doing the same thing after 6 months, then it's time to revise your plan or get someone to do it for you. I have my plan in my head, but a better idea is to write out a few plans on index cards and carry them in your bag. That way you can pick a routine and do it.
If you don't know about things like FITT principles, then you should do a bit of research. It will help you develop your understanding of how to get the most out of your fitness routine.
And lastly, you can take all these principles and apply them to exercise outdoors. or even at home. You can do a very effective exercise routine in your lounge with just a chair, a resistance band and a bit of creativity. I wrote a blog post about a simple 8 exercise circuit that can be done really easily with no expensive resistance machines required. Add a bit of cardio by going for a walk and you've saved yourself the cost of a gym membership if that's what's getting in the way.
It all makes quite logical sense, incorporating ideas like progressive overload, good hydration, and knowing what you are trying to achieve. Being in a gym you're surrounded by a bewildering array of machines and equipment. Having a plan is really helpful.
Of course your gym induction, assuming you got one, will have set out a basic plan, but if you're still doing the same thing after 6 months, then it's time to revise your plan or get someone to do it for you. I have my plan in my head, but a better idea is to write out a few plans on index cards and carry them in your bag. That way you can pick a routine and do it.
If you don't know about things like FITT principles, then you should do a bit of research. It will help you develop your understanding of how to get the most out of your fitness routine.
And lastly, you can take all these principles and apply them to exercise outdoors. or even at home. You can do a very effective exercise routine in your lounge with just a chair, a resistance band and a bit of creativity. I wrote a blog post about a simple 8 exercise circuit that can be done really easily with no expensive resistance machines required. Add a bit of cardio by going for a walk and you've saved yourself the cost of a gym membership if that's what's getting in the way.
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