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Stop Stretching! Do This Instead.

February 22, 20242 min read

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 skeletal mobility, the muscles can naturally stretch, you'll lubricate the joints thereby improving blood flow and oxygen, as well as decreasing sensations of pinching or popping caused by increased pressure within the body.

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...

stretching using foam roller

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.

Save this post and don’t forget to share it with a friend if you find this valuable. Thanks for being a part of the FMT community.  

Written by Nicholaus Salinas, PT, DPT

© Functional Movement Therapy, PLLC

Check out some of our other resources!


physical therapybackpainback pain sciatica physical therapistnick salinas get rid of backpain
Doctor of Physical Therapy who specialize in back pain, pelvic floor dysfunction, functional training, and holistic healing. His unique approach to healing chronic back pain using the FMT 360 Method, has helped 1000s recover and take back an active and pain-free life, naturally.

Dr. Nick Salinas

Doctor of Physical Therapy who specialize in back pain, pelvic floor dysfunction, functional training, and holistic healing. His unique approach to healing chronic back pain using the FMT 360 Method, has helped 1000s recover and take back an active and pain-free life, naturally.

Back to Blog

Download your FREE "Guide To A Better Diagnosis" today!

This self-examination guide will help you to both diagnose your pain & categorize your symptoms, more than most specialists will do an in appointment you'll wait months for.

Vlogs

Blogs

blog image

Stop Stretching! Do This Instead.

February 22, 20242 min read

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 skeletal mobility, the muscles can naturally stretch, you'll lubricate the joints thereby improving blood flow and oxygen, as well as decreasing sensations of pinching or popping caused by increased pressure within the body.

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...

stretching using foam roller

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.

Save this post and don’t forget to share it with a friend if you find this valuable. Thanks for being a part of the FMT community.  

Written by Nicholaus Salinas, PT, DPT

© Functional Movement Therapy, PLLC

Check out some of our other resources!


physical therapybackpainback pain sciatica physical therapistnick salinas get rid of backpain
Doctor of Physical Therapy who specialize in back pain, pelvic floor dysfunction, functional training, and holistic healing. His unique approach to healing chronic back pain using the FMT 360 Method, has helped 1000s recover and take back an active and pain-free life, naturally.

Dr. Nick Salinas

Doctor of Physical Therapy who specialize in back pain, pelvic floor dysfunction, functional training, and holistic healing. His unique approach to healing chronic back pain using the FMT 360 Method, has helped 1000s recover and take back an active and pain-free life, naturally.

Back to Blog

Reels

Download your FREE "Guide To A Better Diagnosis" today!

This self-examination guide will help you to both diagnose your pain & categorize your symptoms, more than most specialists will do an in appointment you'll wait months for.

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Experience the FMT 360 Revolution Today!

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8:00am – 5:00pm Monday - Friday (EST)

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Copyright © 2023 Functional Movement Physical Therapy, PLLC, All rights reserved

Unlock Your Potential with One Click

Experience the FMT 360 Revolution Today!

.

8:00am – 5:00pm Monday - Friday (EST)

Closed Saturday - Sunday

Copyright © 2023 Functional Movement Physical Therapy, PLLC, All rights reserved