The Importance of Stretching & Muscle Therapy

Our focus this week is on stretching. Stretching and ongoing muscle therapy are important components to keeping your exercise regimen progressing. Your Health & Fitness Tip outlines some basic stretches, treatment of strains and ways to prevent muscle strain.

Take 5 minutes right when you get out of bed to stretch areas that tend to be sore or that you regularly pull. Backs especially need stretching after a night's sleep.

Remember to stretch all parts of your body, and those that get used a lot through the day. For instance:

• If you type or text a lot, stretch your wrists, hands, and forearms up to the elbow.
• If you sit or drive for several hours a day be sure to stretch your lower back and your neck.

Don't forget to stretch areas that you may not think of--

• With your shoes and socks off, stretch all of the toes and muscles in your feet.
• Stretch your ankles--forward, backward, up & down.

If you strain a muscle--

• Ice immediately, then again later in the day.
• Heat the next morning.
• Repeat the heat in the morning, ice at the end of the day until you no longer feel the injury. This may take up to 2 weeks.

If you severely strain a muscle--

• See your doctor or our Chiropractor, Dr. Singh.
• Dr. Singh, and Oana, our Physical Therapist can manipulate, stretch and add Cold Laser, Electric-Stim, or Ultra Sound as appropriate. BodyByGeoff is in-network for Blue Cross, United, Aetna, & PHCS.

Finally, prevention is always best--so along with the stretching, consider complimenting your exercise with classes that improve flexibility such as Yoga, T'ai Chi, and Pilates. See our class schedule for classes offered in Reston & Ashburn.