Welcome to September’s weekly stretch blog. In the three years since this blog started, we have done most every stretch imaginable. This includes everything but the kitchen sink – until now. That’s right, this month’s stretches will focus on using the kitchen sink! Why you might ask? The kitchen sink provides stability, as well as traction for these stretches. Using props is a great way to facilitate optimal stretch!
For the month of March we are stretching our biceps muscles. The bicep has two “heads” that form into one single muscle belly, which lays between the elbow and shoulder joint. The biceps flexes the arm (bringing wrist to shoulder), helps abduct the shoulder (lift it away from your side) and rotates the forearm outward. It’s a muscle we commonly use and thus it can become tight. In fact, the biceps can be so tight that extending the arm fully straight is restricted. Our March stretches will help to loosen the arms.
For November’s Weekly Stretches I will teach you how to use a foam roller to stretch and self-massage the body.
If you do not own a foam roller I recommend purchasing one! It’s a very useful and affordable tool that can be purchased through one of our clinics. For the first week, we will be performing the Front Body Stretch, as well as a massage for the front of the thighs.
One of the more frequent questions I am asked when conducting physical therapy evaluations is “Did my injury occur because I did not stretch before my physical activity?” That’s a great question and the quick answer is no…..and yes. Let me explain.
The final stretch for August features two self-massage techniques for the wrist.
You will need a tennis ball and a table or hard surface to perform these techniques. As always, prior to beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.
Continuing with our subclavius stretches for July, week 3 brings us to the Standing Cobra Door Stretch. It’s becoming a favorite of mine.
You will need a door with handles on both sides and possibly a small stepping stool for this stretch. Sturdy cork yoga blocks can work in place of a stool.