Northwest Arkansas Democrat-Gazette
Stretching can relieve chronic pain from stiffness
In my 20s, stretching seemed like a relatively unnecessary nuisance that was really only required before or after athletic events.
Although I’d been well educated on the benefits of flexibility training, I didn’t place a strong value on including stretching in my personal routine.
Having just celebrated my 42nd birthday, I can say unequivocally that my perspective has changed. To stretch well, you have to listen to your body. Listening to one’s body is a critical element not only of preventive medicine, but acute care.
It’s easy to identify when the flu strikes, but the signs of inflexibility are more subtle. Often, pain is less the problem than a symptom of the problem — lack of balanced flexibility around a major joint.
Dull, achy lower back pain often is a first sign that you have flexibility deficits. Although there are plenty of other reasons lower back pain might present itself, poor flexibility in the hamstrings and/or hip flexors is a common culprit. Excessive stiffness in these muscles creates pressure on the hips and lumbar spine, which often results in a low-grade, constant pain across the lower back region.
The good news for some cases is that stretching hamstrings and hip flexors can provide immediate relief.
Chronic shoulder pain is another commonly cited symptom of inflexibility. Tight chest muscles, inflexible rotator cuff muscles, and weak, short upper back muscles all create the environment in which shoulder pain arises.
Of course, shoulder pain also could indicate all sorts of other injuries or conditions, but inflexibility in the surrounding structures is definitely a prime suspect.
Unlike lower back pain, shoulder pain isn’t usually relieved with a little stretching. These muscles take much longer to balance, and the help of an orthopedic doctor or physical therapist could be necessary.
This week’s exercise is designed to help prevent shoulder pain and lower back pain by promoting flexibility in the surrounding structures. The Rock Back exercise is a helpful movement for people of all fitness levels.
1. Get on your hands and knees on the floor.
2. Lift both knees a few inches so that you’re balancing on your hands and toes only.
3. Rock your hips back and press your chest down, to stretch your lower back.
4. Hold this for just a second, then rock your hips forward and move your knees closer to the floor as you shift your weight more to the arms.
5. Hold this position for a second.
6. Continue this rocking back and forth pattern for 12 repetitions.
The Rock Back movement is a nice way to ease into stretching the shoulders and lower back while using body weight to assist. In this way, it’s a comfortable stretch to perform and can be a great way to wake up each morning. I’ve added the Rock Back and similar body-weight assisted stretches to my daily routine. After all, 40 is the new 30 — right?