Stop Stretching! Do This Instead.

Most people think they need to spend time stretching to feel better. This targets the muscles and soft tissues and is often done in a flexed position which most of us spend a vast majority of our days in. Instead, I suggest focusing on joint and spinal mobility. 

The difference between mobility and stretching is that with mobility training you move through full range of motion in all directions with a shorter duration of hold, typically 1-2 seconds. 

By focusing on mobility, the muscles can naturally stretch, you’ll lubricate the joints improving blood flow and oxygen, as well as decreasing pinching and popping sensations caused by increased pressure within the body. 

Once the spine and joints are moving well, then it can be time to release tension from the soft tissue. 

Trigger points can be tough and tend to cause pain, aching, and decreased range of motion for many of us. I like to use simple techniques using a foam roller or tennis/lacrosse ball to work out. 

For a passive trigger point release...

You need to pin the trigger point using your foam roller or ball and then move in a manner that shortens the tissue. Hold for 60-90 seconds, much longer than you might think, as you breathe into the spot. Hold consistent pressure as you return to neutral and then release. 

If this doesn’t alleviate the concern, then proceed to the active trigger point release. 

For an active trigger point release, also known as ischemic release, pin the trigger point using your foam roller or tennis ball and then actively move away from and back towards the point along the lines of the muscle for 10 reps moving into a pain-free stretch. Perform for 2-3 sets to tolerance. 

Maintaining full range of motion is so important and some of the lowest hanging fruit for maintaining health and a pain-fee life.

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Written by Nicholaus Salinas, PT, DPT

© Functional Movement Therapy, PLLC

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