BEST STRETCHES PAGE
Properly dealing with Microscopic Adhesion is not only vital in successfully addressing most CHRONIC PAIN SYNDROMES, it is critical if you hope to prevent Degenerative Arthritis. Although it has several causes, probably the single greatest cause of localized Degenerative Arthritis is abnormal motion / loss of joint motion over time (HERE). This means that if individual joints are not moving through their normal ranges like they should be, they are essentially in a state of both inflammation and deterioration (HERE). It is important to realize that this loss of normal joint motion is often subtle — to the point of being virtually unrecognizable by both the doctor and the patient (HERE).
Like I insinuated earlier, even the clinicians who are practicing according to OLD & OUTDATED MODELS of tissue injury and repair understand that stretching and increased ROM are frequently associated with pain relief. The problem is that far too often, stretching and exercising actually makes people worse. While there are many potential reasons for this, one of the largest is that clinicians are putting patients on significant stretching protocols without first addressing their underlying Scar Tissue and FASCIAL ADHESIONS.
Although you are told to suck it up, get tough, and stretch through the pain; it never seems to work. It’s simple to understand why. I would liken this kind of stretching to trying to undo a loose knot by pulling on both ends of the rope: No matter how hard you pull, you only make the knot tighter! Sound familiar? It should. This is the most likely reason your stretching program has been so difficult, ineffective, and painful —- actually making you feel worse. Oh, you may temporarily gain a little bit of Range of Motion as well as some short-term relief of your pain. But the relief is just that —- temporary / short-lived. And in a short time (sometimes a matter of minutes or even seconds) the pain has returned to the same spot or area with the same intensity. Think about it logically; if Scar Tissue is a significant part of your problem, stretching is simply tightening the noose!
- NECK AND UPPER BACK STRETCHES: Neck and Upper Back Stretches.
- UPPER EXTREMITY STRETCHES: This section covers a lot of ground. Everything from the shoulders, biceps, elbow, triceps, forearms, wrist, and hand are found here.
- PIRIFORMIS SYNDROME AND LOW BACK STRETCHES: There will be a lot of overlap with the next bullet point. In other words, many of the non-Piriformis patients will benefit from the Piriformis Stretches.
- NON-PIRIFORMIS SYNDROME HIP STRETCHES: Hip Flexors, ITB (Illiotibial Band), Hip Adductors (Groin)
- THIGH / QUADRICEP / HAMSTRING / KNEE STRETCHES: You will find some crossover with the previous bullet point.
- LOWER LEG / CALF / FOOT / ANKLE STRETCHES: You will find some crossover with the previous bullet point.
- CORE STRENGTHENING / BALL EXERCISES / PLANKS: Great photos of Planks, Kettlebell Swings, and many others.