The 3 most common reasons why people come in for a Rezilient Stretch.
It is a new year and the best time to evaluate yourself, health and commit to more self-care. Our team sees a number of clients for preventative, maintenance and some coming as a result of pain or injury in conjunction with treatment from a healthcare professional.
Stretching is a key component to both treatment and prevention. We put together some of the most common reasons we see folks with some self-stretch suggestions you can supplement with assisted stretch.
1) General hip and low back pain
Many people come to Rezilient with stiffness, pain and general discomfort in the low back, hip and groin area. Sometimes this pain is persistent, shooting, pinching and localized/radiating numbness in the quad, lateral lower leg, and top/bottom of the foot can be present as well.
The type of clients that usually present with these problems are sitters (people who sit long hours at work or home) and labor workers (landscapers, painters, builders, construction workers, loggers, fishermen, etc.)
This pain is usually a dispersed pain or spread around the pain site. Clients often describe this as pain and discomfort, but they just can’t put a finger on relative to the location of the exact spot it radiates.
Why does this happen and why does the pain travel or “move around”?
For a few reasons. Prolonged sitting at work or in the car can place unwanted tension on the low back and pelvic area creating imbalance in weaknesses/tightness that require specific release and myofascial work. Myofascia is a band or sheet of connective tissue, primarily collagen, beneath the skin that attaches, stabilizes, encloses, and separates muscles and other internal organs.
What is Muscle Fascia?
Fascia is a fibrous connective tissue that is present throughout the entire body, not just the muscles. There are three main types of fascia:
- SuperficialFascia, which is mostly associated with the skin;
- DeepFascia, which is mostly associated with the muscles, bones, nerves and blood vessels; and
- Visceral(or Subserous) Fascia, which is mostly associated with the internal organs.
It is said, when trying to improve flexibility and range of motion, the muscles, and their fascia should be a major focus of flexibility regimen. While bones, joints, tendons, ligaments as well as even the skin can contribute to overall flexibility, we have limited control and can even do damage to them if we attempt to stretch them directly.
Often these imbalances in posture can cause dysfunction in the myofascial tracts that result in movement restrictions. Common imbalances in myofascia include the superficial front and back lines, spiral line, functional line, deep front line and deep arm line. Activities such as prolonged sitting and standing can be one of the precursors to these imbalances.
The below suggested Self-Stretch Intervention with assisted stretch can help get you back on track-
Self-stretch intervention for General Hip and Low Back Pain:
- Trigger point release -using a foam roller to eliminate back pain
- Foam roll chest, abdomen, quads, lats, back and glutes/TFL 3 mins
- Cobra/seal stretch 1 min
- Supine Twisted cross 45 sec ea. side
- Pigeon/90-90 45 secs each side
- Sprinter pose with upper body windmill 45 secs each side
2) Cervical pain and tightness
Many clients come to Rezilient with neck pain, upper trapezius and back pain or cervical trigger point pain. This type of pain has quite a few variables since the pain is always in different places and affects different muscle/fascial lines as well as different nerves. This pain can be dull or described as achy, localized, diffuse or radiating. The client may also experience headaches, light sensitivity or even irritability.
The types of clients we would see that have cervical pain are: sitters (people who sit long hours at work or home), weight lifters, crossfitters and people that do a lot of overhead work.
Why does this happen?
The shoulder girdle is one of the most commonly affected areas for discomfort and tightness. The shoulder joint contains the scapula, clavicle and humerus, but has an intricate relationship with the rib cage, sternum and cervical musculature. The most common presentation is a slightly rounded/lengthened thoracic spine, cervical straightening, downward rotation of scapula with lateral winging and internal rotation of the humerus.
The muscles commonly affected by this postural disruption are: levator scapulae, trapezius, pec minor, pec major (lateral boarder), serratus anterior, rotator cuff musculature infraspinatus, supraspinatus, teres minor, subscapularis), and the cervical erectors/rotators to include SCM. With proper manipulation and stretching, this postural disturbance can be addressed effectively.
Self-stretch intervention for Cervical Pain and Tightness:
- Trigger point release-
- Foam roll chest/abdomen, back, lats, glutes, TFL
- Snow angles on foam roller
- PVC scarecrow
- Cobra stretch
- Double quad stretch
- Prone twisted cross
Many clients seek our support with muscle cramp pain. It is described as spontaneous, sharp pain usually occurring in the foot, lower and upper legs. This pain goes away quickly but usually requires stretching or compressing the muscle to release the cramp.
The types of clients that have muscle cramps are: runners, bikers, crossfitters, sitters (people who sit long hours at work or home), women that wear high heels excessively.
Why does this happen?
Muscle cramps are associated with sudden motion in a stiff muscle or over-stimulating the muscle with a stretch or a contraction.
Muscle cramps can also be caused by staying in one position for a prolonged period of time or by other factors, such as electrolyte imbalances, dehydration, decreased blood supply or even chemotherapy.
Self-Stretch Intervention for Muscle Cramps:
- Trigger point release
- Foam roll ham and calf and plantar fascia
- Pistol squat ham stretch
- Inch worm
- Standing, anchored hamstring stretch; single leg
- Forward fold
Stretching on your own is often not enough.
Stretch Professionals know how the body works and the significance of stretching seeing the immediate and long-term benefits that it provides.
Stretching has always been a major piece of the puzzle to recovery, mobility, and performance and will aide in the prevention of postural dysfunctions, which ultimately leads to numerous injuries, chronic pain and decreased function.
Rezilient was founded to provide everyone the opportunity to achieve the benefits of assisted stretching – better posture, increased circulation, enhanced performance, pain reduction, and relaxation.
We believe the Rezilient stretches will have a huge impact on your health and wellness, allowing you to stay in motion throughout life.
With Assisted Stretch, not only will you gain function, but you will immediately feel good. Our stretches capitalize on the interconnections of the muscles and deploy stretching, combined with moderate pressure strokes, to activate the pleasure centers of the nervous system. This creates an intense stretch that feels GOOD!
Learn more connect with a Rezilient Stretch Professional today!