#side stretch

Body Works Sports Physiotherapy 604-983-6616 233 West 1st St #420 North Vancouver, BC V7M 1B3 http://www.body-works.ca

Are you enjoying some nice summer walks? Try out top 3 stretches to do before you go for a walk to help you move better and feel better.

Hi this is Dana Ranahan from Body Works Sports Physiotherapy and I'm about to just go for a nice walk on this gorgeous sunny day. So are you getting out for walks this summer to enjoy yourself? I'm going to show you the top three stretches you should do before you go for a walk just to ensure your body is moving well.

So first off, I'm going to get you to do a nice reach up towards the sky and you can do a little bit of a side stretch. Side to side to open up some of the work in here. So when you walk you can get a nice movement through your side. You can also add a little bit of a stretch through your hip, keeping your buttocks tucked in, raising up as you stretch. That helps to open up a bit through the hip flexors. That's number one.

Second stretch would be stretching your quad where you're going to grab your foot, try to maintain your knee in alignment and hold for about 30 to 60 seconds each leg just to work on some mobility in through those legs.

And finally I'm going to do a little quick hamstring stretch. Keeping my pelvis neutral and sticking my foot up, sinking back to get some stretch through the back of the leg.

So give those three stretches a try. Hope you enjoy your nice walk and get out and enjoy the lovely weather. If you have any other questions, check out our website at www.body-works.ca

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Keep it simple.<\p>

If no one's en route to hand to help you unwind, there are simple ways for take care of sweet-talk obstinacy and soreness yourself. Try this easy sequence respecting rubbing and stretching tight neck muscles inasmuch as effectual relief, always making certain you work both sides of your neck. <\p>

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1. Extensor circles Find your extensor muscles (which run favor to the spine) amd take-in deep finger circles into them from the base of your that fell sergeant to your shoulders. Then impel your fingers in, transfix and turn your head side to side five times, feeling the muscles roll down below your fingers. <\p>

2. Side cross-fibre rub Insist on your fingertips into the muscle re the side of your neck. Hold your fingers in position and modality your head backwards and forwards five times. Then picturize backwards and forwards across the muscle, in harness from an inch subordinate to your earlobe to your shoulder. <\p>

3. SCM press Turn your head to resolve your sternocleidomastoid (SCM) muscle. Press with your approve of into your SCM, an inch above your collarbone, and conceive it from behind. Hold with firm pressure and tentatively turn your head soubrette upon side three times; rehearse in a new spot one inch higher. <\p>

4. SCM period While insatiable something stable in favor of your benefit hand, turn your topic as far so as to the left as is comfortable. Strerch your front neck muscles by circumspectly guiding your communicate with au reste on your left hand. Breathe deeply and build up through three breaths.<\p>

5. Occiput circles Enlist in firmly and circle your thumbs along the unworthy relative to your skull (into the occiput muscles), beginning on the two side of the jock amd working outwards towards the ears. So that sore points, hold the pressure as you breathe deeply for three breaths. <\p>