Keep Yourself Limber with these Stretches

As your chiropractor in Billings, Montana, I want to share with you some of my favorite stretches that will help to keep you as pain free as possible.

We know that things wear out over time.  Without proper maintenance, they wear out even faster.  Our bodies are no different: we are organic machines that have to be kept in peak performance or the pain and injuries creep on in.

Stretching is a simple way to maintain your body without even leaving home.  Do this first thing in the morning and again in the evening, you’ll notice a difference within a matter of days.

Chest Stretch

A lot of people work at a desk all day.  Despite advancements in furniture, our postures still need a whole lot of work.  Leaning into that keyboard compresses your chest and tightens up all the things.  This simple stretch should be done before work, and after (it’s so easy you can even do it every hour), to ensure that you’re loosey goosey.

Stand in a doorway, and raise your arms straight out at shoulder level and then bend the elbows.  Press your palms against the door frame, and lean forward.  Hold for 10 to 15 seconds.  Repeat at least 3 times.

Alternatively, hold your arms straight down, and then bend your elbows 90 degrees (so you’re almost in like a robot position).  Bring your elbows back, and try to touch them behind your back.  Hold for 10 – 15 seconds, rest for a few seconds, and then repeat 2 more times.

Calf Stretch

If you aren’t stuck at a desk all day long, you may be stuck on your feet all day long.  Feet, knees, and legs all get painful throughout the day.  Things get even worse if you don’t have the right footwear on.

This stretch is a favorite stretch because it’s also very simple.  Just put the ball of your foot against the wall, and your heel on the ground.  Then lean forward feeling the back of your calf stretch.  Hold for 10 – 15 seconds, and then switch to the other leg.  Repeat a few times.

Another method is to put one leg out behind you, foot flat on the floor.  The opposite leg forward and bent slightly.  Then lean into the wall.  This one’s hard to describe, just do what this little video says to do.

Hip Flexor Stretch

Again, sitting all day makes the joints ache.

Stretching the hip flexors can help open up those joints, and alleviate tightness that builds up all day long.  This one requires getting on the floor in the lunge position.  One leg bent in front, the other knee on the ground.  Keeping your torso upright lean forward.  Hold 10 seconds, and switch sides.  Again, here’s a quick video to show what’s up.

Come See Your Billings Chiropractor for Pain Relief

A lot of pain comes from sitting or standing for too long.  If stretching isn’t helping to alleviate your pain, you might have some joints that are all out of whack.

Come see Dr. Shayne Durbin to get them back in whack.  Give us a call at 406-545-2128, or request an appointment with our scheduler tool.  We can help show you more of our favorite stretches to alleviate pain.