Category: Stretching

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By manish 0 Comments Aches & pains, Physical Therapy, Stretching

9 Good Reasons To Stretch More Often

When is the last time you gave your body a good, long stretch?

Stretching should be a part of your everyday routine if it isn’t already. A nice stretch is the best way to start your day, regardless of who you are. Stretch has a lot of advantages, and it’s absolutely fine if you don’t know where to start!

A physical therapist can explain why stretching is beneficial to you as an individual and how it can help you enhance your overall quality of life. Please contact our office for further details and to set up an appointment, and in the meantime, read this list of 9 reasons why stretching can benefit you!

Reason #1: Stretching cuts back on your stress.

Every one of us carries stress in our bodies. When you are under a lot of stress, your muscles constrict, making you feel tense and on edge. Stretching generates natural endorphins, which help you relax, improve your mood, and lower your stress levels.

Reason #2: Stretching improves your flexibility.

Improving your flexibility and range of motion is a common objective in physical therapy. Better flexibility comes with a slew of advantages. It boosts your physical performance and lowers your risk of injury. Furthermore, as you grow more flexible, your body uses less energy to do daily tasks.

Reason #3: Stretching allows for better blood circulation.

One of the main purposes of a stretching program is to increase blood flow to the extremities. Blood helps you stay healthy by transporting oxygen to your cells.

This aids in the effective functioning of your organs by promoting cell proliferation. Stretching also decreases your heart rate, allowing your blood pressure to return to normal and relieving stress on your heart. Stretching can also help to enhance blood circulation, which can help to lessen soreness after a workout.

Reason #4: Stretching decreases muscle soreness.

Stretching before and after a workout gives your muscles plenty of time to relax and loosen up. Stretching promotes blood flow to the muscles, as previously stated. This transports oxygen and a variety of essential nutrients to the muscles, reducing discomfort after an exercise.

Reason #5: Stretching increases your stamina.

After a strenuous workout, a good, long stretching session might actually boost muscle stamina. Stretching boosts blood flow to painful muscles while also relieving weariness. Stretching helps to maintain oxygen flowing to your muscles, which helps to keep muscle weariness at bay.

As a result, your muscles will be able to “hang in there” for a longer period of time before becoming fatigued!

Reason #6: Stretching improves your cholesterol.

Stretching sessions can help to reduce cholesterol in your body, as long as you’re also following a heart-healthy diet. This can help you avoid heart disease. Stretching has even been shown to reverse the effects of hardening arteries due to cholesterol.

Reason #7: Stretching decreases your risk of injury.

You may believe there is little risk of injury if you work in an office. However, what about when you have to bend over, pick up, and carry a 20-pound package of office supplies? This might easily result in a pulled or strained muscle, causing weeks of agony and requiring physical therapy to recuperate. Stretching on a daily basis will considerably reduce the likelihood of an occurrence like this occurring.

Reason #8: Stretching can improve your posture.

Stretching every day can help posture by lengthening certain muscles that have a tendency to tighten up when we sit in a chair for work all day. Focusing on your lower back, chest, and shoulders will aid in keeping your spine properly aligned. Stretching also relieves aches and pains, which can cause you to want to slouch.

Reason #9: Stretching boosts energy levels

The best reason to stretch first thing in the morning is for this reason alone. A few excellent stretches, done correctly with deep breathing, will provide you with the energy boost you need to get your day started. Take a quick “stretch break” if you start to feel lethargic at work during the day.

Contact us today:

If you’re excited to start stretching but don’t know where to begin, we’re here to help! Contact our office today to set an appointment with a physical therapist to learn more about how adding stretching to your daily life will benefit you.

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By manish 0 Comments Stretching

Add Stretching to Your Daily Routine to Improve Your Health

Is it possible to increase your total health, wellness, and quality of life with a few simple physical motions? When it comes to stretching, the answer is unmistakably yes. For this reason, stretching exercises are a common part of physical therapy.

You might be shocked to see how many different ways stretches can benefit you. Here are some of the main reasons why our physical therapist could recommend stretches to help you live a better life.

The importance of stretching

Many common aches and pains stem from tight muscles and poor movement. The key to good health is to keep your body flexible. This helps your circulatory, respiratory, lymphatic, and musculoskeletal systems. When your tissues are flexible, normal blood and lymphatic fluids circulate the body easier, oxygenating your tissues properly. This helps you feel energized, relieves pain, and allows you to perform daily tasks without feeling tired.

Additionally, stretching is necessary for dedicated athletes, weekend warriors, or anyone looking to improve their physical performance. After a workout you may not feel the need to stretch if your muscles aren’t aching or sore.

However, there are several potential effects of not taking the time to stretch correctly after exercise. You might experience stiffness if you’re not stretching adequately. Muscles and tendons that aren’t stretched properly after exercise may be more susceptible to injury.

Stretching has several health benefits

Stretching has a number of advantages for helping your body maintain its health. Stress alleviation is one of the most crucial of these. Everyday life presents you with several challenges, and the accompanying tension can be stored in your muscles.

Tightness, spasms, and chronic discomforts including headaches and neck pain result. Stress causes cortisone and adrenaline, which are “fight or flight” chemicals, to flood your body. These abnormalities can weaken your immune system, making you more susceptible to illness.

viruses and other diseases. Hypertension is yet another dangerous consequence of chronic stress.

Regular stretches help your body release all that pent-up stress. By relaxing and loosening your muscles, you can maintain better control over your blood pressure, avoid chronic muscle pain, and keep your immune system ready for anything.

Stretching and tissue health

Are you used to seeing athletes perform a series of stretches before a tournament or a training session? They’re not just extending for the sake of stretching; they’re attempting to improve their athletic performance while also avoiding injury.

Tissues that are tight, stiff, or unprepared for difficulties may rip, resulting in a strain or sprain that ends your participation prematurely.

Stretches provide a safe, gentle way to work out the kinks and get your tissues ready for action. As you become more limber, you reduce your risk of a soft tissue injury. You’ll find those tissues more capable and responsive as you work or play.

Stretching after your activity is just as beneficial; it prevents your muscles from seizing up and getting stiff once they’re no longer being exerted.

Stretching can improve your mobility

Individuals suffering from chronic pain issues are frequently prescribed various stretching exercises by physical therapists. When you’ve become less mobile owing to conditions like osteoarthritis, stretching is especially important. The less you move your joints, the more likely it is that your muscles and connective tissues will lose length.

This modification ostensibly restricts joint motion even further, putting you in even greater discomfort. Stretches help increase blood flow to troublesome joints and increase your pain-free range of motion when used in conjunction with other physical therapy recommendations like walking, heat therapy, or massage therapy.

Chronic pain syndromes often involve tight muscles. Syndromes such as fibromyalgia and its cousin, myofascial pain syndrome, cause muscle knots that limit muscle motion and trigger referred pain to other parts of the body. Regular stretching can help you “untie those” painful knots.

Ready to get started? Contact us today

There are right ways and wrong ways to stretch. For one thing, different kinds of stretches offer different benefits. Your particular situation might call for active stretches (in which you move a body part with no assistance), passive stretches (in which the body part is held or supported), or both.

Stretches can also hurt you if you perform them incorrectly. Our physical therapist can help you stretch safely and effectively — so contact�our physical therapy center today!

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By manish 0 Comments Stretching

How Stretching Can Improve Your Life

Stretching Isn’t Only For Runners!

Stretching is an important part of your daily routine. If you don’t have a stretching regimen in place, you definitely need one! A good stretch is the perfect way to start your day no matter what age you are, or what your fitness level might be. According to the Mayo Clinic, “stretching can increase flexibility and improve your joints’ range of motion, helping you move more freely. And ensuring that you have equal flexibility on both sides might help protect you from injury.”

The benefits of stretching are never ending, but here are 8 reasons why you should start doing it today. If you don’t know where to start, contact our office so that a physical therapist can help!

Stretching Boosts Your Energy Levels

Stretching is the best thing you can do first thing when you wake up. A few great stretches paired with deep breathing exercises can give you the burst of energy you need to start your day off right! If you start feeling tired or sluggish at work, take a stretch break and get those energy levels back up.

You’ll Be More Flexible

Physical therapy helps with improving flexibility and range of motion. Having better flexibility provides a multitude of benefits. It can improve your physical performance and reduce your chance of injury. The more flexible you are, they less energy your body requires to carry out every day actions.

Reduced Stress Levels

Too much stress in your body can cause your muscles to tighten and contract, which can leave you feeling extremely tense. We all carry stress in our bodies differently, but stretching can release endorphins which can relax you, boost your mood, and reduce the amount of stress you feel overall.

Excited to start getting into a stretching routine? Great! If you don’t know where to start, that’s OK. We’re here to help you. Contact our office today to set up an appointment with a physical therapist.

Stretching Gets Your Blood Flowing

One of the main benefits of stretching is that it improves your blood circulation. Blood carries oxygen to your cells and makes you healthier overall by promoting cell growth, and keeping your organs functioning. Your heart rate is also lowered by stretching. This reduces strain on your heart and makes your blood pressure more consistent. Better blood circulation from stretching also cuts down on the soreness you feel after working out! It’s a win-win situation no matter how you look at it.

Stretches Cuts Down On Chances of Injury

If you work in an office job at a desk, you might think you have little to no chance of ever seriously getting injured, right? Wrong! Take this situation for example. You have to bend over and pick up a 20 pound box of office supplies. Hours after, you notice your back is still aching. You may have pulled or strained a muscle and ended up in physical therapy to recover. However, if you stick to a regular stretching regimen, this probably won’t happen to you.

Higher Stamina and Less Muscle Soreness

Stretching before and after a heavy workout is also a good idea if you want to improve the stamina of your muscles. When you stretch, it increases the blood flow and oxygen levels going to those sore muscles. This means that necessary nutrients will have a clear path to the muscles, which in turn reduces soreness after your workout. You’ll experience much less post-workout fatigue if you stretch, and increase the amount of time in the future that you’re able to work out before feeling tired.

Your Posture Will Improve

If you work a desk job, you’ll find yourself sitting a lot more than is healthy, and slouching as well. Stretching every day at work can help your posture by lengthening muscles in your back that tend to tighten up over the course of a work day. Focusing on your chest, shoulders, and lower back can help with keeping your spine aligned. Stretching regularly also relieves aches and pains that can cause you to want to slouch in the first place.

Cholesterol Improvements

If you struggle with lowering your cholesterol, here’s some more good news. Stretching regularly helps reduce cholesterol as long as you’re also eating a heart-healthy diet. This is especially important to avoid heath disease and other heart related conditions. Stretching has even been shown to reverse the effects of arteries hardening due to high levels of cholesterol.

Cholesterol Improvements

If you’re interested in learning more about how to start implementing a healthy stretching routine, contact Premier Therapy Centers today and set up a consultation. One of our licensed physical therapists will be able to discuss your needs, do an evaluation, and show you the best ways for you to stretch at home and stay limber!

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By manish 0 Comments Stretching

Skipping Stretching Post-Workout Could Be Damaging To Your Health!

We can’t beat around the bush about this any longer: Americans simply are not getting in enough physical activity each day! We’re leading very sedentary lives, with our jobs and working from home for most of last year. It’s simply not healthy.

Healthy adults should be making a point of getting at least 150 minutes of moderate physical activity every week. If you already know that you need to be more active, you may be preparing a regular exercise regimen of your own, which is awesome! That’s a great start, but don’t forget to finish correctly.

Stretching after your workout is just as important as stretching before. A few minutes of gentle “cool-down” exercises such as stretches can make the difference in how well your body responds to your new routine. Here are three reasons not to skip this critical part of your workout. Our trained physical therapists are dedicated to helping you achieve a pain-free life.

3 reasons NOT to skip post-workout stretches

Reason 1: Stretching after working out prevents the buildup of toxins.

You know that gnawing ache that develops in your muscles as you exercise? That reaction is caused by the presence of lactic acid!

Lactic acid is a natural byproduct of muscular exertion, along with the accumulation of another metabolic waste product called hydroxyproline.

Don’t worry, it’s not going to burn you! However, you don’t want it hanging around in your muscles for long, but that’s exactly what they’ll do until you show them the door with some post-exercise stretches.

The longer these substances pool in your tissues, the more soreness you’ll experience in the 24 to 48 hours following your workout. You might gain a few minutes on your hectic schedule, but you’ll pay the price in terms of pain — and you might even have to delay or reduce your next workout as a result.

Reason 2: Stretching allows you to gently and slowly lower your heart rate.

One of the great benefits of moderate exercise is its ability to elevate your heart rate for sustained periods. This controlled stress helps to strengthen the heart muscle, boost your circulation, and deliver extra oxygen to your muscles.

Healthline states: ‘Cooldown exercises and stretches lower your chance of injury, promote blood flow, and reduce stress to your heart and other muscles.” Post-exercise stretches are called “cool-downs” for a reason. They gradually, gently bring your vital signs back down to their normal ranges, preventing too-rapid blood pooling and the lightheadedness that might cause a serious fall or other accident.

Your physical therapist will always guide you through cool-down stretches after vigorous exercise to ensure that you get maximum benefits from your workout without these unwanted post-workout side effects.

Once that workout is over, however, it’s time to return to homeostasis (your body’s natural resting state). You don’t want to walk away from your physical therapy sessions or home exercise routine with a pounding heart, abnormal blood pressure, and a dizzy head!

Reason 3: Stretching Helps to Prevent Post-Workout Injuries

As you exercise, your muscles get into the habit of pulling tightly against tendon attachments. After you stop exercising, those tissues are still tense and tight, lending themselves to strains, sprains, and the development of chronic inflammatory pain. Stretches coax the tissues to relax and resume their former length, restoring their suppleness and making them less prone to post-workout damage.

If you’re putting in the time and effort to stick to an exercise routine, either on your own or as part of a physical therapy program, you definitely don’t want to strain a muscle right after the exercise session is over. Make sure you’re doing your stretches after your exercise routine ends; your body will thank you down the road.

A physical therapist can guide you through a post workout stretching routine

If you’ve been neglecting post-workout stretching, you’re not alone. Don’t be embarrassed or ashamed! This is a common mistake people make when they are not used to exercising. If you’re getting more exercise to combat a physical issue such as chronic pain, you might even do yourself more harm than good without the proper guidance.

Our physical therapist can help you develop a healthy post-workout stretching routine. Contact Premier Therapy Centers today to learn more about the benefits of physical therapy, and let us show you how to make the most out of your workouts!

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By manish 0 Comments Stretching

5 Ways Stretching Daily Can Improve Your Life

Have you found that your joints and muscles bring you discomfort or feel achy and stiff after a long workout? Are you not getting the results you want even though you’re exercising every day? There might be a reason for that — you aren’t stretching enough!

Our clinic would love to help you create a customized and effective stretching routine that will improve your overall athletic performance, improve your physical health, and keep you from injuring yourself in the future. Contact us today to schedule an appointment!

5 Advantages To Stretching Regularly

Stretching gives you more energy and makes you much more flexible and limber. Resear`ch shows that stretching improves your health in many different ways!

Here are 5 advantages to adding stretching into your daily workout routine.

  1. Stretching eases stress. There’s a strong link between physical tension and mental tension.By decreasing your physical tension with a consistent stretching routine, you can also ease psychological stress, too. Research shows that stretching before a workout also improves your “psychological readiness” and helps you get mentally prepared.
  2. Stretching improves circulation. In addition to improving muscle mechanics, enhanced circulation and blood flow can speed up your recovery, reduce post-workout soreness, and increase the amount of energy you have.
  3. Stretching increases the range of motion in your joints. Obviously joints that move better, work better. Stretching regularly helps your joints move more easily through their full range of motion without interruption. This improves movement efficiency and function. If you’re an athlete, this means better sports performance.
  4. Stretching decreases muscle tension. Chronically tense and tight muscles have restricted blood flow and may not work as well. Stretching (especially with tools such as foam rollers) alleviates this tension and also helps muscles to contract and relax more efficiently.
  5. Stretching can reduce your risk of injury and lower back pain. Stretching prepares your body for exercise, improves posture, maximizes flexibility in the hips, shoulders, and ankles, and helps correct muscle-length imbalances. All of these are essential for improved injury prevention and spinal health, which means you have less to worry about when it comes to injuring your back.

Can I Get Better At Stretching On My Own?

Remember, it can be easy to injure yourself if you don’t know what you’re doing with your body when it comes to exercise and stretching! Not all stretches are the same. Here are 3 tips from our physical therapy staff to ensure you’re stretching properly.

  1. Practice dynamic and static stretches. It’s not clear that static stretching pre-workout causes injury—assuming, that is, you’ve adequately warmed up your body as previously discussed.4 In fact, studies suggest that a combination of static stretching and dynamic sports-specific movements before a workout can improve performance and optimize range of motion.3,4 Your best bet is to do both static and dynamic stretches—static isometric holds increase range, while dynamic moves prime your muscles and central nervous system for activity.
  2. Warming up first is key. It’s true that stretching may reduce the risk of injury, but it may actually cause tissue damage if done without a proper warm-up! Warming up ensures your tissues are warm and pliable enough to withstand the demands of stretching. Before you stretch, try jogging for a few minutes or cycling. Do something that gets your heart rate slightly elevated, your limbs moving, and your blood flowing.
  3. Hold your stretches long enough. A quick 30-second quad stretch isn’t going to do anything meaningful for your tissues. It’s similar to stretching a rubber band for a few seconds and then letting it go right away. Your connective tissues will just go back to their normal position after a short stretch, and this is due to a phenomenon called “creep.” Static stretches should be held for at least 90 seconds to 2 minutes in order to make noticeable changes in muscle and tissue length. Set a timer on your phone and get to stretching!

Ready To Learn More About Stretching?

You must learn to understand your body and your particular needs. No two people are alike, and no two stretching routines have to be the same! Everyone has different areas of mobility limitations, postural imbalances, adhesions, scar tissue build-up, and so on. In fact, some people have too much mobility in certain joints and should focus on stability and strengthening rather than stretching in these areas.

If you need help establishing an individualized and effective stretching and mobility routine, contact Premier Therapy Centers to schedule an appointment with a physical therapist today.

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By manish 0 Comments Health and Wellness, Physical Therapy, Stretching

9 Reasons Why You Need to Start Stretching

If you haven’t made stretching a part of your daily life yet, here is the only question we have for you: Why not? A good stretch is the perfect way to start your day, whether you’re young or old, fit or unfit. There are tremendous benefits to stretching, and we’re going to talk about why you need to start doing it today. If you don’t know where to start, get in touch with us at Premier Therapy Centers because a physical therapist can help!

Improve Your Energy Level

This is the best reason to get in a good stretch first thing in the morning. A few good stretches, conducted properly with deep breathing, can give you a burst of energy to start your day off. If you start to feel sluggish at work during the day, take a quick “stretch break” to boost your energy level.

Improve Your Flexibility

A common goal in physical therapy is to improve your flexibility and range of motion. Better flexibility carries a host of benefits. It improves your physical performance, reduces the chances of injury and when you become more flexible, your body requires less energy to carry out everyday actions.

Reduce Chance of Injury

You work in an office, so there’s no chance of getting injured, right? Except for that one time when you have to bend over, pick up and carry a 20-pound box of office supplies for some reason. And then, you pull or strain a muscle, resulting in several weeks of pain and physical therapy to recover. But that won’t happen to you, because you’ve been stretching on a regular basis, haven’t you? You’re welcome.

Improve Your Posture

Stretching every day can help posture by lengthening muscles that have a tendency to tighten up when we sit in a chair for work all day. Focusing on your lower back, chest and shoulders will aid in keeping your spine in the proper alignment. Stretching also relieves aches and pains, which can cause you to want to slouch.

Better Blood Circulation

One of the main goals of a stretching regimen is to get your blood flowing to the extremities. Blood carries oxygen to your cells and makes you healthier overall. That promotes cell growth and helps your organs function properly. Stretching also lowers your heart rate, which reduces strain on your heart and causes your blood pressure to become more consistent. Best of all, the better blood circulation from stretching reduces post-workout soreness.

Improve Your Cholesterol

Stretching sessions can help to reduce cholesterol in your body, as long as you’re also following a heart-healthy diet. This can help you to avoid heart disease. Stretching has even been shown to reverse the effects of hardening arteries due to cholesterol.

Improve Your Stamina

A good, long stretching session after a heavy workout can actually improve the stamina of your muscles. When you stretch, it increases the blood flow to those sore muscles and relieves fatigue. Stretching keeps oxygen flowing to your muscles, which delays the onset of muscle fatigue. This, in turn, helps your muscles to “hang in there” for a longer period of time before fatigue sets in!

Reduce Muscle Soreness

Give your muscles plenty of time to relax and loosen up with a good stretch before and after a workout. As mentioned, stretching improves blood flow to the muscles. This carries oxygen and plenty of necessary nutrients to the muscles, which in turn reduces soreness after your workout.

Reduce Stress

We carry stress in our bodies. Too much stress can cause your muscles to contract, which makes you feel tense and on edge. Stretching can release endorphins which will relax you, improve your mood and reduce stress in the body.

If you’re excited to start stretching but don’t know where to begin, we’re here to help! Contact our physical therapy Commerce Township MI or West Bloomfield Township MI office today to set an appointment with a physical therapist if you want to add stretching to your daily life.