Too Much Activity and Not Enough Stretching

Going to the gym is great for your health but not so good for your joints
if you don't get enough stretching time. Activity without proper stretching
increases your risk of getting neck, shoulder, hip, back or knee pain.
Most joint pain can be traced to weak muscles as the result of a sedentary
lifestyle. Pain can also start from inadequate water intake and reduced joint
lubrication (called synovial fluid). Finally, pain can develop from poor
flexibility and tight and shortened muscles.

The Benefits of Stretching

Stretching is the best way to prevent premature deterioration of the cartilage
in your joints. For the cartilage to stay healthy, your joints demand
movement. Inactivity and constant sitting shorten and imbalance muscles
placing abnormal stress on your joints. Stretching helps to lengthen your
muscles allowing them to relax and do a better job. Flexible muscles prevent
narrowed joint spaces, premature cartilage wear and allow your joints to
move freely. Stretching also increases joint range of motion keeping
the joint well lubricated and healthy.

Stretching and Stress

Study after study shows the powerful relaxation benefits stretching can
provide. When done properly, stretching is actually a form of meditation.
You get into the stretch and then hold it for 30 seconds. During that time
you are able to take several deep breaths and let your whole body relax.
Your mind can float and relax at the same time as your body. The deeper
breathing increases oxygen flow to your brain and boosts serotonin
(the feel good hormone) levels.

Stretching Your Shoulders

Shoulders can tighten from too much computer work or a stressful day
at the office. The shoulder joint is a complex joint that is easily injured by
a lack of stretching or activities that are too aggressive for one's conditioning.
Tight and painful shoulder joints can easily become "frozen" ultimately
requiring physical therapy.  Here is an excellent shoulder stretch that
works very well to relieve tension.

Towel Stretch: Grab the end of a work-out towel with your right hand.
Lift the towel with your right hand and drape it over your right shoulder.
Take your left hand and grab the other end of the towel. You will have to
turn your arm so that your palm faces away from your back. Once you have
both hands on the towel, walk both hands towards each other on the towel.
When you can't go any further, gently pull up with the right hand to
stretch the left shoulder. Repeat with the left hand for the right side.

A Good Stretch for the Lower Back

There are many reasons why you might experience back pain. However, a
majority of back pain is related to tight hip, back and leg muscles.
The first and best way to help your back feel better is through stretching.
Here is an excellent back stretch that relaxes the hip, leg and back muscles.

Cat and Dog Stretch: Get on your hands and knees with your hands
spread shoulder width and your knees hip width apart. Your head should be
in a neutral position with your face pointed straight down. Without moving
your hands or knees, try and press your belly button towards the floor.
You will need to rock your hips forward to do this and increase the curve
in the lower back. Hold for the count of 10. Now go in the opposite direction
and try and press your belly button towards the ceiling. Your hips must
rock backwards this time. Hold for a count of ten.

Note: If you have been diagnosed with osteoporosis/osteopenia please
be careful with this stretch.

Try these stretches on a regular basis and see how much better your back
and shoulders will feel.