We’ve all been told that stretching is good for you, but have you been told what stretches are best? How often to stretch? Can you overdo it or underdo it? Consequently, there’s still a bunch to learn about stretching.
If only flexibility was defined by how well you FLEX your muscles…
But in truth, most everyone neglects stretching in their daily routine. Maybe because we find it tedious… or it takes too much time to do… or we simply don’t feel the benefits. But if stretching goes under-appreciated, it may cause major problems for you later.
Upper Crossed and Lower Crossed Syndrome
Upper-Crossed syndrome and Lower Crossed Syndrome are TWO of the most common flexibility problems we see as physical therapists.
Without moving, track your eyes to your shoulders. Are they hunched forward? That’s habitual tightness over the front of your chest and shoulders. Inadvertently, this causes the muscles on the back to be overly lengthened and weak (hence, upper crossed syndrome).
Lower-Cross Syndrome occurs when the hip flexors become overly tight (common in those who work desk jobs and sit all day). Now the abs/core become lengthened and weak.
So, When Should You Stretch?
For most, stretching should be incorporated daily… but the type, volume, and intensity should be addressed first. You wouldn’t want to stretch your abs if you had lower-cross tightness.
The Why, The When, The How...
Here’s the rule of thumb: stretch in the mornings, stretch comfortably, and stretch appropriately before physical activity.
Remember, you should feel like you have good grasp on if what you are doing is correct. When you stretch, you should always be able to say the “why”, the “when”, and the “how.”
If you don’t know the answers to those questions, make sure to email us or comment below! We are happy to help.
Here’s the PDF to the stretching algorithm above.