Stretches

2 Low back and Legs

3 Shoulders

1 Neck and upper back

The primary objective of these stretches is to optimize (without overly increasing) the mobility of every joint in the body. This will increase blood flow and decrease fatigue of the following tissues:

  1. Muscles

  2. Ligaments

  3. Joint capsules

  4. Intervertebral discs

  5. etc.


The accumulation of stress on those structures is hence limited, which will decrease:

  1. Pain

  2. Inflammation

  3. Muscle tension

  4. Excessive scaring

  5. etc.


The increase in flexibility is not as important as the reduction of tissue fatigue. For this reason, the length and the intensity of the stretches must not be exaggerated.  


The importance must be associated with the frequency and the ideal moments of the day that these stretches should be done:

  1. When the individual those a lot of repetitive movements

  2. When the individual maintains the same position for an extended period of time.

  3. Before going to bed

  4. Before doing an activity that requires a great deal of mobility

  5. etc.


The length of the stretch can vary, but benefits can be felt after as little as 5-10 seconds. This kind of stretch should always be pain free and even relaxing. If the objective of the stretch is to gain flexibility, the stretch becomes more effective when it lasts 20-40 seconds or even longer.

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Stretch for ilio-psoas # 8