Worcester Chiropractor - Healing Hands Chiropractic of Worcester, MA » Stretches

Hamstrings-Seated

admin — Wed, 26 Jan 2011 17:26:03 +0000

Sitting with both feet straight out in front of you, flex your feet with toes pointing to the ceiling. Bend forward from the hips, keeping back and chest aligned, to feel a stretch in the back of the legs. Support your body using your hands on the floor, and hold for 15 seconds. Do 2 reps, 2 times per day.

Thigh Stretch (Side Lying Hip Flexors)

admin — Tue, 08 Jun 2010 20:10:45 +0000

Lying on your side, grasp ankle of top leg. Keep knee, hip and shoulder in line. Maintain a pelvic tilt, and squeeze the buttock muscles to extend hip further to feel a stretch in the front of the hip. (do not pull with hand) Hold for 15 seconds, do 2 reps, 2 times per day and repeat on opposite side.

Front Thigh Stretch

admin — Mon, 03 May 2010 20:34:53 +0000

Lying on your stomach, bend one knee up toward buttocks. Grasp the back of the shoe with your hand, or use a towel around the ankle to bring heel toward buttocks. Maintain an abdominal hollow and squeeze the buttocks (pelvic tilt) to feel a stretch in the front of the thigh. Hold for 15 seconds, do 2 reps, two times a day.

Hip Flexor Stretch

admin — Fri, 02 Apr 2010 18:39:56 +0000

Hold opposite facing chair in front of you with one hand for support. Standing tall, raise one heel toward buttocks (grasp it above the ankle joint). Keep knees level, pelvic tilt and squeeze buttocks to extend hip slightly to feel a stretch in the front of the hips. Hold, relax buttocks and repeat. Hold for 15 seconds, do 2 reps, and 2x p/day.

Low Back Stretch (Single Knee To Chest)

admin — Wed, 09 Dec 2009 19:25:08 +0000

Lying on back with knees bent and feet flat on the floor, Hug under one knee, and gently pull up toward chest to feel a stretch in the buttocks. Hold for 15 seconds. Do 5 reps, 2 times per day, and repeat on opposite side.

Wrist Stretches

admin — Fri, 10 Jul 2009 13:25:47 +0000

Prayer Stretch: Stand with palms together and elbows out. Slowly lower wrists until a stretch is felt. Hold for 5 seconds and slowly return to starting position.

Wrist Flexion/Extension: With arm resting on table and hand hanging off the table, bend wrist down until a stretch is felt. Hold for 5 seconds and slowly return to starting position. Bend wrist up until a stretch is felt. Hold for 5 seconds and slowly return to starting position.

Wrist Flexor Stretch: With arm resting on table and hand hanging off table and elbow straight, grasp injured hand, and slowly bend wrist up until a stretch is felt. Hold for 5 seconds and slowly return to starting position.

Wrist Extensor Stretch: With arm resting on table and hand hanging off the table and elbow straight, grasp the injured hand and slowly bend the wrist down until a stretch is felt. Hold for 5 seconds and slowly return to the starting position.

Neck & Shoulders Stretch

admin — Fri, 08 May 2009 17:09:32 +0000

Upper Trapezius

The upper trapezius is located in between the neck and the shoulders, which are areas prone to muscle tension and pain.

So, stretching this muscle helps to relieve tightening or pain on the neck and shoulder area.

To stretch left trapezius:

With the right hand grab wrist of the left arm and pull the left arm to opposite side.

Tilt head away toward your right shoulder. Hold stretch for 10 seconds. Repeat to other side.

Remember to stretch to the point of a gentle tug, and if you experience any pain-STOP. Please consult your health care practitioner if you have any pre-existing condition, back, neck or joint pain, discomfort or any other health problem. *Please consult your doctor prior to administering any kind of new therapy.

Click Here for More Recomended Stretches

Hamstring Stretch

admin — Fri, 13 Feb 2009 21:51:46 +0000

Stretching your HamstringAre the backs of your legs tight? It is important for the health of your back, hips and knees to keep your hamstrings flexible.

Sit with one leg bent slightly.
Rotate the straight leg inwards and lean forward at the hips reaching for your toes, to feel a stretch under the thigh.
Hold stretch for 30 seconds.
Next stretch rotate the straight leg outwards and lean forward at the hips reaching for your toes, to feel a stretch under the thigh.
Repeat the stretch throughout the day at least 5 times.

Lower Back Stretch

admin — Fri, 16 Jan 2009 18:39:42 +0000

Stretching your Quadratus LumborumTo stretch the Quadratus Lumborum:

Sit on the edge of a chair and lean forward with your back straight and elbows on your knees.
Keeping your weight on your right elbow, raise your left arm over your head and side bend to the right. You should feel a stretch in your left lower side and back.
Then reach forward, you should feel the stretch in your low back.
Stretch the opposite side by resting on your left arm and side bending to the left. You can alternate between left and right for three to five times.Bring left arm across front of body as shown.

Shoulder Blade Stretch

admin — Mon, 15 Dec 2008 15:02:56 +0000

The Rhomboid muscles are often overlooked, but they are frequently the cause of upper back pain. The Rhomboids are muscles which have the responsibility for much of the movement of the shoulder blades. Due to the amount the shoulder blades are used daily, the Rhomboids are often overworked and over tired. Stretching these muscles will help to alleviate the tension and pain in the area.

Rhomboid Stretch

Bring left arm across front of body as shown.
Hold elbow with right arm and gently pull arm across chest, until a stretch is felt.
Hold for 10-15 seconds.
Repeat for other side.
Repeat cycle three times, at least three times daily.