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In preventing neck and low back pain (as well as a multitude of other pains) stretching PROPERLY is amongst the most crucial.  Why is "properly" in all caps?  Well, because, unfortunately most of us do it incorrectly.  Performing the wrong stretches or doing them incorrectly can actually be worse than not stretching at all.

Here are some general rules on stretching.  In our next blog, I will address specific stretches for low back and neck pain. 

NOTE:  If you are currently experiencing muscular or skeletal pain, DO NOT begin a stretching routine.  Seek a doctor's opinion.  Depending on the etiology, or cause, of the pain, you could injure yourself further. 

1.  WARM UP:  By far the most important to keep in mind.  Thinking back to my glory days in sports, the  first thing we would do is stretch.  UGH!  Never, Never stretch a cold muscle.  A light jog for 5 or 10 minutes is ideal.  If you are working out specific muscle groups, a few sets of very light weight will be sufficient.

2.  START SLOWLY:  If it has been awhile since you have stretched, you are going to be shocked at your flexibility.  Don't attempt to get it back on the first day.  Think of it as a marathon, not a race.  Be patient, it takes time!

3.  HOLD YOUR STRETCH FOR 20 SECONDS:  This isn't a guess.  Research indicates that you will get the best results when holding your stretch for 20 seconds once you reach the natural end of your range of motion. 

4.  DON'T BOUNCE:  Once you reach the end of your range of motion, don't push it by bouncing.  Your flexibility will not be increased by bouncing and could cause serious injury.  You should feel a constant, steady pull.

5.  STRETCH BILATERALLY:  Always stretch both sides of your body.  Muscular imbalance can cause altered biomechanics and ultimately serious injury.

6.  REPEAT 2-3 TIMES:  Again, this is researched based....just trust me!

7.   STRETCH 2-3 TIMES A WEEK:  If you are not stretching the same body part 3 times a week, you are wasting your time and might as well not stretch at all.  Again....research!

8.  STRETCH BEFORE AND AFTER WORKOUT:  No, this doesn't count as 2 times towards your minimum 3 times a week! 

Dr. Schenendorf is a chiropractor and fitness/nutrition expert in Atlanta, Georgia.  He owns Buckhead Pain Specialist which is a clinic providing medical, chiropractic, physical therapy and massage therapy services.  If you have questions on this topic or any topic concerning fitness, nutrition, health, or pain management please feel free to contact Dr. Schenendorf at DrEric@IGotYourBackAtl.com