For you know, Murfreesboro chiropractor somebody who’s just beginning was stretching they’re going to want to hold a stretching position for 10 seconds till rest for about 5 to 10 seconds between each stretch and they’re, going to repeat this about 2 times, so their intensity should be about 1 to 3 in that lighter pain range, and they should do this for roughly about 15 to 20 minutes for each stretch, routine or sage session. I should say so. The recommended 2 to 3 times per week, if you’re, looking for something a little more advance or above just generally light stretching, you can add. 5 seconds to that hold the stretch for about 10 to 15 seconds rest about 10 to 15 seconds for pizza stretch roughly about 2 to 3 times, and you want the intensity be about 2 to 4, with a light to moderate pain on a scale of 10. So you want to use an intensity level on a scale of one to two more, how aggressive you are with the stretches, and you wanted the stretching routine to last for about 20 to 30 minutes each session about 3 or 4 times for a week. Murfreesboro chiropractor Now, if you’re looking for more, you can hold a stretch 15 to 20 seconds rest 15 20 seconds between each stretch repeat the stretch roughly about 4 times, and then you want this stretching intensity, 426 or moderate pain level. You know intensity of the whole structure team, one to four two to three times per week, roughly 30 to 40 minutes, and you know if you want to go a little bit more about that, you can go with an intense level 25 to 30 seconds, stretching 25 to 30 seconds for adding 5, second increments and then roughly adding about 10 to 20 minutes on your total length of stretching so depending on your level and your flexibility and mobility. It’s an important factor to stretch at your intensity level. So we look at like the flexibility of things like the neck. Where are the the trash? You hear that term a lot, the trapezius muscle so basically there’s a muscle of the triangular region on the anterior and posterior triangles or like the mandible or the jaw bone have a sternum, the sternocleidomastoid muscle on the front portion of your neck, the interior side. The major anterior muscles are the Murfreesboro chiropractor sternocleidomastoid in the scalene muscles, so these muscles kind of rest right underneath your neck and if we do a lot of forward or a lot of flexion kind of where you tuck your chin to your chest, these muscles are going to get very tonic and tight. So we want to go in the opposite direction of stretching these areas. People think about doing stretching exercises. They don’t really consider their neck muscles, but it can be a very root cause of neck stiffness or headaches or different factors that I Murfreesboro chiropractor can help as well with adjustments, chiropractic treatment. Murfreesboro chiropractor can help with this healthworks chiropractic can’t help with it. Murfreesboro chiropractor So why don’t you try out the best at healthworks chiropractic on murfreesboro tennessee? We can help with a stiff neck. You know you can get this from sleeping and strengths positions like a long fighter, a long car ride and it can be from physical activity 2 a lot of stiffness in the neck and neck and traps can hurt. You know, athletes, there’s major muscles that are involved with neck rotation. So, if you’re, looking over your shoulder, while you’re driving somebody’s muscles, may be tight, so we need to need to get that balance of tightness and stability. So we can. We can stretch the neck extensors, specifically the scalenes, in the upper portion of our trap by you, no checking or Murfreesboro chiropractor changing your chest and kind of giving our hands a little bit of a light push for on the crown of her head. That’s how you would stretch the neck extensors. We can also stretch the neck extensors with a rotational stretch, more so of the sternocleidomastoid muscles the upper traps in a little bit of scalenes i, doing like a liquid as if we’re looking into our pocket. So we can I grab the crown of her head rotate either to the left of the right. I, think I’ll look down and over into her pocket. So that would be another kind of variation stretching slightly different muscles by changing the angle that you’re stretching from so, if you want to, we want to stretch the muscles that are responsible on the front portion of our neck. Underneath her jaw we can. We can stretch the neck flexors by kind of placing our hands on her forehead and extending or kind of looking up at the ceiling, giving it a very light little bit of pressure that the same can be done with a rotational stretch, kind of slightly stretching different portions of the muscle in the neck. You can kind of look up at the ceiling and off to the side, either left or right, side, destruction, different areas, and you want to kind of explorer of these areas and feel we have a little bit of resistance in generally take them through a very light range of motion. These muscles are very sensitive and they can get very tight on a lot of people just how we kind of live in the 21st century and Murfreesboro chiropractic can help you with that. So we’ll look at like the shoulders in the back to be stretching there’s kind of five major pairs of movements at the shoulder joint flexion extension, a little bit of a abduction, adduction internal external rotation retraction and protraction depression Murfreesboro chiropractor and elevation. So we look at all these muscles. Are these particular muscle movements of the shoulder joint and we want to go through some of those will more stretching and mobilizing these areas? So there’s the scapula or the large bone, your back to Murfreesboro chiropractor chiropractor, can locate this for you and show you how to stretch the muscles surrounding that attach to the scapula to the scapula.
It’s actually a larger bone in the clavicle and has room for more muscles to attach to it so very large area in your back or that kind of wing area that comes back. The put the posterior muscles that are attached order me:the infraspinatus, that’s a rotator, cuff muscle, kind of responsible for some external rotation, as if your back fisting somebody murfreesboro chiropractor, can locate a person. Show you how to stretch the infraspinatus. The latissimus dorsi are the lats. The muscle kind of running along side of your back will attach to the scapular the levator scapulae. The muscle can responsible for shrugging your shoulders. Your rhomboids or subclavius subscapularis, supraspinatus teres minor to major trapezius,, this area of the scapula. So it’s very important that we stretch those general areas to alleviate. Some of that we know of the scapula, so there’s a lot of ways that you can stretch the scapula and infraspinatus area. We can do like a a shoulder, extensor I’m, an adductor retractor stretch, or basically, you kind of hold your arm up against a wall or door frame, and you stand up right inside that door way while facing a door jamb or a doorstop place feet just about roughly about shoulder-width. Apart bring you to the left of the right arm across the body, pointing thumb down, grab hold of a door frame at broad, shoulder level and rotate your body in word until you feel a stretch on the back portion of your shoulder, it’s a very good stretch for stretching out kind of the infraspinatus teres minor, teres major, and you can change the angle on this too. If you want to come to bring your arm a little bit higher up, you can stretch the the last out as well. So a lot of different variations can really help with the with stretching so healthworks chiropractic murfreesboro chiropractic, and show you these techniques and show you how to implement them into treatment. So give us a call at 615-867-1144:that’s murphysboro, chiropractor, healthworks, chiropractic