Category: Active Isolated stretching

By chrisna July 30, 2024 Active Isolated stretching, Exercises

The Lower Back

The lower back, also known as the lumbar region of the spine, is primarily supported and controlled by several key muscles that play crucial roles in stabilizing the spine, facilitating movement, and supporting posture. These muscles include:

  1. Erector Spinae: This is a group of muscles and tendons that run the length of the spine on either side. They help extend and rotate the spine and maintain upright posture.
  2. Multifidus: These are small muscles located deep in the back, attaching to the vertebrae. They provide stability and support to the spine and help with rotational movements.
  3. Quadratus Lumborum: Situated on either side of the lumbar spine, these muscles help stabilize the pelvis during walking and standing and assist in lateral flexion (side bending) of the trunk.
  4. Psoas Major: Also referred to as the hip flexor, the psoas major connects the lumbar vertebrae to the femur (thigh bone). It assists in bending at the hips and plays a role in posture and spine stability.
  5. Iliocostalis, Longissimus, and Spinalis: These muscles are part of the erector spinal group and help extend and rotate the spine, contributing to movements like bending backwards (extension) and twisting (rotation).

These muscles work together to support the spine, maintain proper alignment, and facilitate movements such as bending forward, backwards, and sideways, as well as rotation of the torso. Proper conditioning and strengthening of these muscles through exercises like core strengthening, stretching, and targeted resistance training can help prevent and alleviate lower back pain and improve overall spinal health.

How does AIS assist in supporting and maintaining good back health?

Active Isolated Stretching (AIS) effectively alleviates lower back pain by specifically targeting tight muscles and improving flexibility. By systematically elongating muscles surrounding the lower back, AIS increases blood flow and oxygenation to these tissues, promoting healing and reducing stiffness. AIS’s gentle, repetitive nature allows muscles to relax gradually without triggering protective contractions, which can occur with static stretching. This approach helps restore the normal range of motion and enhances overall muscular balance, reducing the strain and discomfort associated with lower back pain over time. Integrating AIS into a routine can provide significant relief and contribute to the long-term management of lower back issues.

By chrisna June 28, 2024 Active Isolated stretching, Exercises

Gluteus Muscles or Buttock Area

Buttock pain and posterior hip pain are widespread and can be caused by a variety of disorders. When your gluteus or buttock muscles and the piriformis muscle, a hip rotator located underneath the gluteus muscles are tight and tired, they can cause discomfort and pain in the body.

The gluteus muscles are a group of muscles that make up the buttock area. The glute muscles include the gluteus medius, at the back and top of the hips and the gluteus minimus, also at the back and just below the gluteus medius, as well as the gluteus maximus – the biggest muscle in the body lying over the other glute muscles and the hip rotator muscles. The piriformis is one of the six hip rotator muscles lying horizontally underneath the glute muscles and over the sciatic nerve.

Some issues caused by tight glutes and piriformis:

  • Sore lower back and hamstrings
  • Poor balance and posture, which can lead to other issues in the body
  • Shooting nerve pain down your leg and sometimes in the heel, due to sciatica (your sciatic nerve shoots underneath your piriformis).

Stretch therapy can stretch and strengthen the glutes and piriformis as well as the other muscles and soft connective tissues in the deep gluteal space to treat and prevent the issues mentioned above.

We will always advise you to see a stretch therapist before commencing any of our recommended home exercises. Still, they are suitable for maintaining a body structure that has been balanced and mobilized with a program of stretch therapy. Watch the link below to stretch the piriformis muscle.

By Hans de Wit April 2, 2024 Active Isolated stretching, Therapy

Everything you Knee’d to know!

The knee is often central to the everyday person’s list of complaints: “I could’ve gone pro but I blew out my knee”; “When there is bad weather, my knee acts up”; and the most common thought: “I think I need a knee replacement”.

As stretch therapists, we see countless knee pain-related cases weekly. The knee is vital to keeping your body upright and its clever structure is pivotal to allowing you to take a step. The knee is a complex joint of multiple bones, ligaments and tendons. This complex structure means that there are a variety of injuries or problems that can arise. The most heard of are Meniscus injuries, ACL tears, Runner’s Knee & the dreaded, knee arthritis.

Symptoms of knee injury or issues include pain, stiffness, weakness and decreased mobility. These often significantly impact function, daily activities and quality of life. However, proactive management of these issues through stretching, mobility work and strengthening can reduce symptoms and improve functionality.

It is also important to ensure that your knee mobility and surrounding structures are in good condition to avoid later injuries or issues. Pre-hab rather than rehab is a much easier and pain-free route!

StretchingSA therapists specialise in improving function, decreasing pain and increasing mobility and flexibility using active isolated stretching and strengthening.

Your knees support you, and you should support your knees! Let us help you figure out how to support your knees, combat pain and stiffness and get you feeling like the Bee’s Knees!

By Hans de Wit February 28, 2024 Active Isolated stretching, Therapy

Stretching: An Effective Solution for Calf Problems

Calf problems can be a significant hindrance to daily life, whether you’re an athlete, a fitness enthusiast, or simply someone who enjoys being active. From muscle tightness to cramps and even more severe issues like strains or tears, calf ailments can sideline you from your regular activities. However, amidst various treatment options, one simple yet powerful solution often gets overlooked: stretching.

Understanding Calf Problems

  • Muscle Tightness: Sedentary lifestyles, improper footwear, or overuse of calf muscles without adequate recovery can lead to tightness in the calf muscles.
  • Cramps: Calf cramps can occur due to dehydration, electrolyte imbalances, or muscle fatigue. They’re often characterized by sudden, painful contractions of the calf muscles.
  • Strains and Tears: Overexertion, sudden movements, or inadequate warm-up can result in strains or tears in the calf muscles, leading to pain, swelling, and decreased mobility.

The Role of Stretching

Stretching is a fundamental component of any fitness or rehabilitation regimen, but its importance for calf health cannot be overstated. Here’s how stretching can alleviate and prevent calf problems:

  • Increased Flexibility: Regular stretching helps improve the flexibility of the calf muscles, reducing the risk of tightness and enhancing overall mobility. This increased flexibility allows the muscles to move through their full range of motion without strain.
  • Improved Blood Circulation: Stretching promotes better blood circulation to the calf muscles, delivering essential nutrients and oxygen while removing metabolic waste products. Improved circulation aids in muscle recovery and reduces the likelihood of cramps.
  • Prevention of Injuries: By enhancing flexibility and reducing muscle tightness, stretching plays a crucial role in preventing calf injuries such as strains and tears. Incorporating stretching into both pre-and post-workout routines can significantly decrease the risk of overuse injuries.
  • Relief from Discomfort: For individuals already experiencing calf problems, targeted stretching can provide immediate relief from discomfort. Gentle stretching exercises help alleviate muscle tightness, reduce pain, and promote healing.

Effective Stretching Techniques

To reap the benefits of stretching for calf problems, it’s essential to perform the exercises correctly and consistently. Here are some effective stretching techniques:

  • Calf Stretch: Stand facing a wall with your hands placed on the wall at shoulder height. Step one foot back, keeping it straight, and press the heel into the ground. Lean forward, bending the front knee, until you feel a stretch in the calf of the back leg. Hold the stretch for only 1.5 – 2 seconds per repetition. Do 5 – 8 repetitions with 2 sets and switch sides.
  • Seated Calf Stretch: Sit on the floor with your legs extended in front of you. Loop a towel around the ball of one foot and gently pull it towards you, keeping the leg straight. You should feel a stretch in the calf muscle. Hold the stretch for only 1.5 – 2 seconds per repetition. Do 5 – 8 repetitions with 2 sets and switch sides.
  • Downward Dog Pose: Begin on your hands and knees, then lift your hips towards the ceiling, straightening your legs to form an inverted V shape. Press your heels towards the ground while keeping your arms and back straight. Hold the stretch for only 1.5 – 2 seconds per repetition. Do 5 – 8 repetitions with 2 sets.

Conclusion

Calf problems can significantly impact your quality of life, but incorporating stretching into your routine can provide relief and prevent future issues. Whether you’re dealing with muscle tightness, cramps, or more severe injuries, regular stretching can improve flexibility, enhance circulation, and promote overall calf health. Remember to perform stretches correctly, listen to your body, and consult a healthcare professional if you experience persistent or severe symptoms. With dedication and consistency, stretching can be a powerful tool in your journey towards healthier, happier calves.

By Hans de Wit January 26, 2024 Active Isolated stretching, Therapy

The Foot

Introduction

26 bones, 33 joints and over 100 muscles, ligaments and tendons, the foot is incredibly complex. Your feet serve as the pillar or foundation for your entire body in terms of support, balance and posture.

“Be good to your feet, and they will carry you, all through your young years and all your old ones too. Give them the attention they deserve, ‘coz new feet can’t be bought!”

How the feet function, diseases and possible injuries.

The foot is used to stabilize, absorb shock, and propel the body in a forward or backward movement. One can identify many underlying health/medical disorders just by the foot itself. There are many kinds of diseases and disorders of the feet, to name a few: Bunions, Hammertoes, Corns, Ankle arthritis, Plantar fasciitis, Gout, Neuromas, flat feet, Diabetic Neuropathy, Hallux Rigidus, Osteochondral defect of the Talus.

Active Isolated Stretching (AIS) can help with foot injuries, disorders, and diseases by improving flexibility, reducing muscle tension, and promoting proper alignment and function of the foot and ankle.

AIS involves stretching specific muscles and connective tissues in a targeted and controlled manner, which can help relieve pain by also reducing inflammation in the affected areas. AIS additionally improves circulation promoting faster recovery from injuries and reducing further complications.

AIS can help

AIS can help to improve overall foot function and reduce discomfort by stretching and strengthening the muscles and tissues surrounding the foot. Incorporating regular AIS into a comprehensive foot care routine can enhance the health and function of the feet and well as contribute to faster recovery.