Scottsdale Chiropractic Wellness

Scottsdale Chiropractic Wellness

8414 E. Shea Blvd #100 ~ Scottsdale ~ AZ ~ 85260

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Stretching Exercises Videos

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Stretching exercises ~ How long do i hold them for

Stretching can be a key part of your exercise regimen. Stretching exercises may increase flexibility and improve the range of motion of your joints. Most trainers will tell you that before doing your stretching exercises, you should warm up with five to 10 minutes of light activity. Better yet, reserve stretching for after a workout. This is wrong. Stretching exercises should be done before any activity to warm up the muscles. And then the stretching exercises should be repeated at eh end of exercise to lengthen the muscles. Always keep stretching gentle. Don’t bounce. If you feel pain, you’ve stretched too far. Hold your stretching exercises for about 30 seconds, then switch sides and repeat. If you have a problem area or the stretch is particularly helpful for pain or discomfort, you may benefit from repeating the stretch. If you have any health conditions or injuries, talk to your doctor or physical therapist about which stretching exercises are right for you.

Flexibility and Collagen Remodeling

Scar tissue forms after injury to the normal collagen cells in the body. If you cut yourself, have surgery, or tear tissue in the body, scar tissue will develop. The development of scar tissue is part of the normal healing process in the body. Collagen is a substance that is present in all of our body parts. There is collagen in muscles, tendons, and ligaments. There is also collagen in skin and bones. The cellular makeup of collagen makes it very strong due to the alignment of collagen cells. It can resist tensile forces, such as stretching and pulling, without tearing or breaking. After injury to a muscle, tendon, skin, or ligaments in the body, the inflammatory process starts to heal the injury site. This process helps to ensure that the injured site is cleaned up and new cells are brought to the site that will soon become healthy tissue. Some of these new cells are collagen cells.

Unfortunately, the body does not know exactly how to arrange the collagen cells so that they become healthy tissue that can resist tensile and stretching forces. The collagen cells become a balled-up clump of tissue called scar tissue. Scar tissue remodeling occurs as you start to stretch and pull on it. The stretching of the scar tissue helps to align the collagen fibers to allow them to return to normal. This realignment of the collagen fibers makes the tissue better able to tolerate the forces that are placed on it during the day.

If you strain your hamstring muscle or tendon, for example, you’d follow the R.I.C.E protocol for a few days. After some healing has taken place, gentle stretching of the hamstring muscle is indicated to help ensure that the scar tissue is remodeled properly.

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Neck Stretching Exercises

  1. Start with your shoulders relaxed, Turn your head to the left as far as you can and hold for 15 sec. repeat on right
  2. gently tilt your head sideways towards your left shoulder, hold for 15 sec. repeat towards the right shoulder.
  3. Assist the stretch with a gentle pull on the side of your head.
  4. Place hand at the rear of your head, turn your head slightly top the left,  elbow pointing straight ahead. Slowly pull your head down to your left chest. Hold for 15 sec. repeat toward the right.

Shoulder Stretching Exercises

      1. Reach your left arm across your body and hold it straight.
      2. With your right hand, grasp your left elbow and pull it across your body towards your chest.
      3. Hold stretch 30 seconds and repeat on the right side for 30 seconds
      4. Extend both hands straight above your head, palms touching.
      5. Slowly push your hands up and back, keeping your back straight.


Lower back Stretching Exercises

  1. Lie down on your back with both knees bent.
  2. Pull one knee up to your chest and hold for 30 seconds.
  3. Hold your arms under the knees, not over (that would put to much pressure on your knee joints).
  4. Pull opposite knee up to your chest and hold for 30 seconds.
  5. Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.

Hip Stretching Exercises

  1. From a lying position, bend your knees and keep your feet on the floor.
  2. Place your ankle of one foot on your opposite knee.
  3. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest.
  4. Relax your neck and shoulders. Hold for 30-45 seconds
  5. Place your ankle of the other foot on your opposite knee.
  6. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest.  Hold for 30-45 seconds

Golf Exercises

Golf stretches can help prepare you for a day on the course. Golf stretches may help promote a fluid, full golf swing, which can improve your performance.

Before you start your golf stretches, warm up with five to 10 minutes of light activity, such as walking around the practice tee. If you have time, complete the full series of golf stretches before you hit any balls. Hold each stretch for about 30 seconds. Repeat 2 times. Do one set of golf stretches every day and another set before, during and  after each round of golf.

Safe Abdominal Crunches

  1. Lay flat on the floor with your arms next to your sides. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
  2. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
  3. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.