Lilly Physical Therapy in Edmonds-Shoreline WA | Free Screening

Fast Pain Relief and Physical Therapy in Edmonds-Shoreline WA

Physical Therapy & Fast Relief in Edmonds WA

24007 Edmonds Way, Edmonds, WA, 98026

Walk-Ins Welcome (425) 224-2476

  • Home
  • Team
  • Patient Info
  • Payment Info
  • About
  • Contact
  • Patient Portal
  • Careers
  • Blog
You are here: Home » Physical Therapy » DON’T Do This When Stretching!

DON’T Do This When Stretching!

February 5, 2016 By Lilly Bojic

DON’T Do This When Stretching!

“I can’t, I’m just not flexible enough.” This phrase is way over said. You CAN do it and you will! Everyone is capable of gaining flexibility which in return helps with healthy muscles and working out. On the other hand, we want you to make sure you’re doing it right. Recently we released a video of vital stretches for the neck, today we would like to talk to you about the top stretching mistakes. Many people are subject to these mistakes in the gym, office, classes, etc. Yet, there are three simple ways of fixing them.stretching

 

clock 30 seconds1. Too Short

The first mistake is stretching for too short of a period of time. Many people start to feel the slightest bit of pain and back out. That short period of time does not benefit the muscles at all. So how long should we stretch? We should stretch for at least 30 seconds, but ideally 30 seconds to a minute. Why? Because it takes 20 seconds for our bodies to realize that we want them to relax. During those first 20 seconds, our muscles are very confused and so by stopping after that short period, they gain no benefit.

 

2. Bouncing..Bouncing…and More Bouncing

bouncing stretchThe second mistake is something that you see people doing in the office, in the gym, everywhere, when going for a quick stretch. This activity is bouncing. Bouncing..bouncing..and more bouncing. You DON’T want to bounce because you want to send a very clear signal to your muscles that you want to relax and lengthen them. Through bouncing, you are getting your muscles very excited, almost as if getting activated to do something. Bouncing can also expose yourself to injuries and overall not gain the proper benefits of stretching.

 

3. When Pain Is NOT Gain

The third and final mistake is that most people are stretching too hard. Some people who have really stiff muscles, get a kick out of doing harsh stretches because they think it feels “so good.” This is actually harmful. You want to be gentle on your muscles. Too strong of stretches make your muscles vulnerable to tearing and creating microbreaks and trauma in the muscles. This can cause scar tissue buildup which prevent proper muscle function. So how hard do you want to stretch? First, you want to ease into the stretch and the first moment you start to feel the stretch, stay there. Gradually increase the intensity of the stretch as time prolongs instead of intense stretching from the start.

gym stretching

Gentle, prolonged, and static stretching is the best combination for your muscles. To gain the most beneficial stretch, keep these three tactics in mind! Flexibility is possible for anyone as long as you do it cautiously and continuously. Everyone stretch well and feel better!

group stretch

Lilly Physical Therapy Promotes All Types of Wellness

We Want to Make Sure All Your Muscles Are Treated in the Best Manner Possible

Come in Today to Stretch Out Your Kinks With Our Physical Therapy, Massage Therapy Program, or Even Yoga and Meditation Classes!

lillypt

 

 

 

Picture Bibliography:

#1: https://walktorio2016.files.wordpress.com/2014/08/column_01_funny-dog-meme.jpg

#2: http://www.flaticon.com/png/512/16455.png

#3: http://westvalley.edu/academics/pe_department/physical_education/programs/stretch/images/103bouncing1.jpg

#4: http://cdn.theglow.com.au/app/uploads/2015/09/gym-stretching-1.jpg

#5: https://beyogabelove.files.wordpress.com/2013/04/merj-group-stretch.jpg

Filed Under: Exercises, Physical Therapy Tagged With: bad habits, bad habits stretching, best stretches, common stretching mistakes, fitlife, fitness, flexibilty, gaining flexibilty, habits, how to, Lilly Physical Therapy, Lilly PT, masssage, meditation, mistakes, muscle stretching, muscles, muscles strench, Pain relief, painful stretching, Physical Therapy, proper stretching, stretching, wellness, yoga

Community Doctor of the Month!

This Month, Lilly PT has Chosen:

Dr. Ella Bostanjian is an experienced family physician with over 15 years of experience. She is dedicated to providing quality medical care by getting to know her patients. She established her medical practice with her patients in mind – providing the same care as any physician or their family members would expect to be given, and helping them make highly informed decisions about their health and wellness.

Education:      Yerevan State Medical Institute, Armenia

Residency:      Brooklyn Medical Center, New York

Languages:     Armenian, Russian

Interests:         Outdoor activities, reading, playing piano

Do You Need Expensive Pelvic Gadgets to Heal Incontinence?

How to Stop Peeing Your Pants in Public!

A Surprisingly Simple Way to Cure Spastic Bladder!

How We Saved a Life

Stop, Breathe

Follow Us

Facebookyoutubeinstagram

Ailments We Treat

  • Arthritis
  • Back Pain
  • Bursitis/Tendonitis
  • Carpal Tunnel Syndrome
  • Elbow pain
  • Fibromyalgia
  • Headaches/Migraines
  • Neck SI
  • Plantar Fasciitis/Heel Pain
  • Sciatica
  • Scoliosis
  • Shoulder
  • Sports Related Injuries
  • and [much much more]...

DON’T PUT IT OFF ANY LONGER…

make-appt (1)

How To Prepare For Your 1st Visit

Our Location

24007 Edmonds Way  Edmonds, WA, 98026

Revolutionary Pain Relief & Healing

830laserpic The 830Laser stimulates healing and reduces pain at an accelerated rate. No heat is generated so it is safe for use anywhere* on the body. It successfully treats most muscle, joint, tendon, and nerve pain associated with Arthritis, Back Pain, Bursitis/Tendonitis, Carpal Tunnel Syndrome, Fibromyalgia, Heel Spur/Plantar Fascitis, Migraines, Osteoarthritis, TMJ, and more. It’s even safe on children. Learn more>>>

Current Blog to Check Out!

  • Plantar Fasciitis Season is here! Make sure you can do all your favorite gardening, running, and hiking pain free! ‪Click here!Screen Shot 2016-05-04 at 3.12.31 PMWhat is that Plantar Fasciitis?
  • Symptoms of Plantar Fasciitis
  • Who is prone to Plantar Fasciitis?
  • How to get rid of Plantar Fasciitis?
  • How to treat Plantar Fasciitis?
  • Self care for Plantar Fasciitis

Click here to check out how this patient overcame her severe and prolonged Plantar Fasciitis pain!

FREE REPORT

FREE REPORT

FREE REPORT

Terms of Use / Legal Notice / HIPAA Privacy Notice / Resources

Staff Only

Follow Us

Facebookyoutubeinstagram
Copyright 2021 Lilly PT - Powered by IndeFree - Physical and Occupational Therapy Clinics

Physical Therapy in Shoreline

Physical Therapy in Edmonds Washington

Sitemap