Sometimes I feel like a bit of a parrot in practice. Constantly recommending the same two stretches that everyone should be doing. Along with personalised recommendations, these stretches are great for office workers and those that spend lots of time in the car.
Stretch number one – Pec Stretch
The pecs are our big chest muscles, they run from the breast bone over chest and insert into the top of the arm.
To stretch the pec, we put the arm up on a door frame at a 90 degree angle from the body, then rotate the body away- so we feel the stretch through the chest.
Stretch number two – Hip Flexor Stretch
The hip flexors run from the front of the lumbar spine and insert into the hips, they do what they say on the tin – they flex the hips. When we are sitting, they are in a contracted position and become very tight. Tight hip flexors can play a big roll in lower back pain.
To stretch them, we kneel on the ground in a lunge position, then push the pelvis forward and we should feel the stretch deep in the front of the hip on the kneeling leg side.
General recommendations for stretches
- Stretching for a minimum of 30 seconds, it takes 30 seconds for the muscles to relax in a stretched position, so if you stretch for less than 30 seconds it is not stretching at all.
- Take your stretch to the point of stretch not the point of pain. More is not better!
- Makes sure you stretch both sides of the body.
Incorporate these two stretches, that everyone should be doing, into your morning routine. Your body will most definitely thank you for it.
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