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Muscle Cramps Health Feed

The Right & Wrong Way To Stretch Tight Muscles!

The Right & Wrong Way To Stretch Tight Muscles!

Being flexible is not always about doing splits or doing some random bending. It is about achieving a level of mobility that will not hold you back from doing whatever you are able to do. Most people think that stretching or flexing your muscles and body as the first method to defend you from pain. But if stretching and flexing can be done correctly, it can lengthen one's muscles and give one relief from pains and aches. Stretching is also done to increase the functional range of one's joints and muscles. There are various ways by which one can stretch their muscles. However, the question which looms over here is which is the correct procedure and which is the wrong one.

The Wrong Vs the Right Way

Before discussing about the correct way, let us talk about the various wrong ways in which stretching can be done. The first rule is that if stretching is causing you pain or if it is hurting you, then you are probably taking it too far. A muscle needs to relax as much as possible, if it needs to stretch. If one is stretching so hard that he or she cannot relax then the muscle will not lengthen. Stretching should never be painful.

One should also avoid stretching for an insufficient length of time. Only a few seconds of stretching will not hold the therapeutic effects of stretching.

The following methods are few of the correct ways to stretch:

  1. Always start with the warm muscles. Warm your muscles by doing some aerobic movement or by applying heat with the help of a warm bath.
  2. After warming your muscles, monitor your level of discomfort. Let it go once you feel pain.
  3. Hold any stretch for at least 30 seconds.

Stretching the Correct Muscle

There are muscles, which need to be stretched and there are muscles, which should not be. So getting to know the correct muscles to be stretched is as important as knowing the correct procedure to stretch your muscles. Every muscle, which does not hurt should not be stretched. There are different types of muscles that cause pain like stiff, tight, short muscles and long muscles. Muscles that are tight should only be subjected to stretching. Stretching muscles that are too long is not a good idea.

Using Physiotherapists

Most people who cannot determine which muscle should be stretched and which should not be should consult a physiotherapist. Physiotherapists can quickly and easily diagnose muscular issues. They will also show ways to stretch which are most effective for particular needs.

Stretching should be made a part of one's life. It is a way by which one can become their healthiest self and avoid muscular imbalances.

I'm suffering with heavy muscle pain. Past few days i'm suffered from typhoid but now i'm alright. But having heavy muscle pain.

I'm suffering with heavy muscle pain. Past few days i'm suffered from typhoid but now i'm alright. But having heavy m...
Drink a lot of fluids and take two glasses of lime water so that sodium in your body is restored. If this does not help then consult.
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I am suffering from back pain, neck pain, ankle pain, shoulder pain, hand muscle pain and not able to move my hand sever pain at wrists. Unable to walk also. Kindly help me in getting treatment.

I am suffering from back pain, neck pain, ankle pain, shoulder pain, hand muscle pain and not able to move my hand se...
Hello lybrate-user, It is better not to take blind treatment. First, take a blood test for RA. And then consult with proper details like duration progress etc. You can consult me at Lybrate for homoeopathic treatment. Till then take rhus tox 30.
1 person found this helpful
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I am having sciatica pain in the left leg for the last two months. I am taking muscle relaxant for pain relief. Now I am taking half tablet per day.

I am having sciatica pain in the left leg for the last two months. I am taking muscle relaxant for pain relief.
Now I...
Hi. Medicine alone will not give you relief. Kindly learn stretching exercises from physiotherapist and do it regularly to relieve compression of sciatic nerve. Then learn strengthening and core exercises for back which will prevent the recurrannce of pain.
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I have a leg pain particularly in lateral thigh region with burning foot and stiffness in calf muscles my vit. D level is 30 and undertaking 12 weeks vitd3 therapy but the pain developed well on 6or 7 day pain is more when sit in crossed legs way please suggest me the further guidelines as to how to proceed as after seven wk no reliable response.

I have a leg pain particularly in lateral thigh region with burning foot and stiffness in calf muscles my vit. D leve...
Hello, first of all if it is radiating pain there is definitely nerve compression. Vit d supplements alone won't help. You need to get proper musculoskeletal and neurological assessment by a good physiotherapist. After that you will be put on personalized exc. Regime for the same. Physiotherapy will help you for sure! I hope I helped you.
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Once when I was dancing, my leg got twisted. Since then whenever my left foot gets hit with something solid, my left foot hurts very much. What should I do?

Once when I was dancing, my leg got twisted. Since then whenever my left foot gets hit with something solid, my left ...
When did you suffer this injury. Rest prevents further injury and avoids stress on already inflamed tissue. Put the ankle joint at rest by wearing a brace or splint. Ice is probably the best treatment. Ice will counteract the increased blood flow to the injured area. It will reduce the swelling, redness, and warmth. Applied soon after the injury, ice will prevent much of the inflammation from happening. Compression can help keep down swelling. Compression wraps, such as ace bandages, do not provide much support to prevent movement of the ankle, and you should not apply them tightly. Elevation (keeping the injured area up as high as possible) will help the body absorb fluid that has leaked into the tissue. Ideally, prop the ankle up so that it is above the level of your heart. You can do this in a reclining chair.
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Hello, I have muscle pain in my left shoulder especially when I sleep on left side. And also left side of my lower back. I do not know the reason? And which doctor to meet - orthopedist or physiotherapist?

Hello, I have muscle pain in my left shoulder especially when I sleep on left side. And also left side of my lower ba...
Orthopedic but it just a muscle spasm take muscle relaxant apply diclofenac oint and give hot fomentation with heat pad take for 3 days and don't sleep on left side.
1 person found this helpful
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How to distinguish back pain, nerve pain in back, muscle pain in back and kidney stone pain.

How to distinguish back pain, nerve pain in back, muscle pain in back and kidney stone pain.
You need to give your symptoms in detail, doctor will suggest you the diagnosis or will advise you tests. Do x-ray of lumbar region n urine exam from some lab.
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