Some people choose to attend chiropractic appointments to recover from a car accident or sports injury; others will attend to treat discomfort from everyday lifestyle habits. No matter why you’re going, you want to ensure you’re doing everything in your power to get the most out of your care, and that includes incorporating stretches to relieve tension between appointments.
But, if you’re experiencing injuries or discomfort from poor posture, you may be worried about which stretches you can safely incorporate into your routine. In this blog, we’ll explore several stretches to relieve tension between appointments and how often you should perform them to see the most benefits from this habit.
Why You’re Experiencing Tension
Most adults across the U.S. experience one or more symptoms of physical tension. With busy work schedules, stress about bills, and a plethora of family responsibilities, it isn’t uncommon for this tension to build up. As stress builds up, your muscles may become tenser and tenser, leading to major discomfort throughout the day.
But this isn’t the only reason you may be experiencing tension. If you were involved in a car accident or developed a sports injury, you may also be experiencing increased tension. No matter why you’re experiencing this discomfort, there are a variety of symptoms you may experience, including:
- Frequent headaches
- Increased cramps
- Pain in your neck, shoulders, and back
- Jaw clenching and teeth grinding
- Trouble sleeping
- Heartburn
- Increased heart rate
- Faster breathing
If you are experiencing any of these symptoms, chiropractic care is a reliable way to begin addressing your stress and alleviating your discomfort.
The Importance of Stretching Between Appointments
While chiropractic care is an incredibly important step in addressing your tension, the work doesn’t end in the office. You should also perform stretches to relieve tension as it begins to build back up, especially in the earliest stages of care. During your appointments, your chiropractor will address the discomfort you’re experiencing.
Once they’ve realigned your spine, you may experience increased range of motion. It is essential that you take advantage of this while possible. By performing stretches to relieve tension, you can begin working muscles that may have gone unused, ensuring you don’t lose your range of motion before your next appointment begins.
When you’ve finally decided to visit a chiropractor, you don’t want to do anything to harm your treatment. By continuing to perform stretches to relieve tension between chiropractic appointments, you can ensure that every appointment puts you one step closer to finding true, lasting recovery.
Stretches to Relieve Tension Between Your Appointments
If you are looking for stretches to relieve tension between your appointments, it can be difficult to determine which is best for you. Some of the best stretches to relieve tension include:
- Cat-Cow Stretches: While on all fours, arch your back and drop your belly toward the floor while lifting your chin. Take a deep breath, exhale, and round your back while tucking your chin into your chest.
- Neck Stretches: Tuck your chin toward your chest, hold it for 5 to 10 seconds, and release. Do this 12 times. Additionally, tip your head toward either shoulder, holding for 5 to 10 seconds, and repeat this 12 times as well.
- Shoulder Circles: Rotate your shoulders in circular motions, going forward or backward. Perform these shoulder circles for 20 seconds, and then reverse the motion, going the opposite direction for another 20 seconds.
- Doorway Stretches: Standing in a doorway, put your hands on either side of the frame, step forward with one foot, and gently press your chest through the doorway. Hold this for 30 seconds and release. Repeat this twice.
- Standing Lunges: With your feet hip-width apart, step your right foot backward and bend your left knee to a 90-degree angle. Lower your hips toward the ground and hold it for 20 seconds. Repeat on each side 10 times each.
- Hamstring Stretches: Sitting on the floor, position one foot against the opposite thigh. Bend at the hips and reach toward your toes, holding this stretch for 30 seconds. Switch legs and repeat this 12 times for each leg.
While it is essential to perform these stretches to relieve tension, you shouldn’t ever compromise your own safety. If you’re struggling with balance and cannot perform these stretches safely, it is always best to speak to your chiropractor at your next appointment about adjustments you can make to improve stability.
How Often Should You Stretch?
Although it is incredibly important to perform stretches to relieve tension between appointments, it is equally important that you perform them frequently enough. If you want to ensure you’re doing everything in your power to feel your best and move toward lasting recovery, you should stretch at least twice a day, once in the morning and once at night.
However, if you’re recovering from a major injury, you may benefit from incorporating these stretches into your routine more regularly. If you are unsure whether you’re stretching frequently enough, it is best to speak to your chiropractor at your next appointment. They can assess your current condition and determine what your best next steps are in your recovery.
Let Us Help You Address Chronic Tension
Performing stretches to relieve tension between chiropractic appointments can help you feel your best and get the most out of your care. But these stretches are only beneficial if you’re working with a reliable chiropractic team. If you’re looking for a chiropractor in the Tooele County area, trust that our team at Muscle & Joint Chiropractic is here and ready to help. No matter what tension you’re experiencing, we’re dedicated to designing a care plan that helps you feel your best.
When you’re ready to schedule your appointment, don’t hesitate to contact us for support.