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Stretching and Massage

Shoulder Massage Idaho Falls
The benefits of stretching are well established in sports and athletics, within the traditional health community, in rehabilitation and physical therapy, and with proponents of yoga, Pilates, Tai chi and many other physical disciplines.  Stretching is good for all ages and all populations.  As much as we don’t like to admit it, sometimes we find ourselves groaning when we bend or reach to pick something up, or walking stiffly when we first stand up. These are excellent indications that someone might benefit from a simple stretching routine. Let’s take a look at some of the main benefits of stretching. 

What can stretching do for you? 
  • Reduces risk of injury
When you take the time to stretch, you gain increased flexibly and sudden movements or changes are less likely to cause injury.  We can picture this easily in sports or exercise, but this is also true for simple daily tasks.  After experiencing an injury, many people say, “I don’t know what happened! I just leaned over (or reached, tripped, lifted etc) and suddenly I was hurt!” Stretching can help keep us safe, and keep us strong.

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  • Increases Range of motion
Stretching will lead to more flexible joints.  This means that you can move through a wider range of motion with less effort, without strain, and with less risk of injury.  A well stretched muscle will simply move more fluidly and require less energy to complete a motion. This improves overall performance for athletes but also for the demands of our everyday lives.

  • Improve posture
When you regularly stretch the muscles of the shoulders, chest and back, you can extend and balance muscle groups which can lead to better posture.

  • Improve circulation
Stretching may improve your circulation as blood flow is increased to your muscles and tissues.  This can promote healing and decrease aches and pains, including those associated with exercise.

  • Reduce stress and increase relaxation
Stress often causes us to hold tension in our bodies. Stretching can help release tension in your muscles and aid relaxation.  The loose, relaxed posture attained after stretching can be an integral part of stress management. 
 
What does stretching have to do with massage?
 
You may have noticed that the benefits of stretching and the benefits of massage are actually quite similar.  A massage (especially deep tissue massage) increases circulation and mobility, helps with pain management, can improve muscle aches and headaches, decrease stress, and promote relaxation.  A regular stretching routine can promote health and wellness in all of these areas as well!  Stretching following your massage appointment can maximize and prolong the benefits of your massage.  Not only are the goals and outcomes similar, but a massage performed by an expert massage therapist at your local Idaho Fall spa will loosen and pull tissues and muscles away from each other.  This is one of the reasons for feeling mobile or extra loose after a massage.  This can also make stretching easier, therefore increasing your tolerance for stretching exercises. All of these factors mean that an ideal time to stretch is right after your appointment at Massage Idaho Falls.  A regular massage and stretching routine complement each other perfectly.  It only takes a few minutes.  Give it a try!
 
How do I start?
 
There are many stretches you can do and you can find a lot of instruction and information from your doctor or physical therapist, and from your Idaho Falls massage therapist.  Here are a couple simple stretches that are ideal following your next appointment.
 
Hang loose
In this stretch you are simply folding your body very gradually, beginning from a standing position. Begin to slowly bend your neck, and then visualize yourself rolling down slowly until you are bent at the waist with your arms hanging over your head, pointing at the floor.  Do not strain to touch the floor.  Just let the force of gravity on your dangling arms and shoulders and up through your spin, slowly stretch you.  Some people like to sway a bit to aid in relaxing and releasing tense muscles. After 30 seconds or so, roll your body back up in the same way, with your head and neck finally upright and squared on your shoulders. Remember not to lock your knees! Keep a slightly bent knee and remember to go slow.  This is a wonderful stretch for back, neck, shoulders, and hamstrings.  Repeat this stretch 3 to 5 times.
 
The stretching cat
In this stretch you will begin on your hands and knees.  Picture a cat getting up from a nap stretching and arching their back!  This will be similar.  Be sure you begin with your back horizontal. You can picture lining your spine up with the floor.  Slowly exhale as you relax your back and let it sink down. It may help to imagine a string on your belly button being gently tugged towards the floor.  This will stretch your head and your tail up towards the ceiling.  Stretch them up as your back sinks down.  Hold for 30 seconds, and then reverse movement.  Inhale as you curve your back up towards the ceiling and curl your head and tail inward.  You will want to do this one a few times.  Then you will want to take a nap.  It’s that good!
 
A few precautions
 
If you are in great pain or you know or suspect you may have fractures or severe muscle or joint sprains, please consult your doctor before doing any new exercise, including stretches. It is also important to keep in mind that you should never push your body beyond the level of movement that is comfortable. This is a process, and you will naturally increase your range of motion over time. Avoid bouncing as a method of increasing your range.  Just relax into the stretch and hold it for 30 seconds. 
 
Stretching and massage complement each other perfectly.  Keep that in mind next time you enjoy an Idaho Falls massage!
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