CostaSpine Demonstrates Upper Trapezius Stretch by Ricardo Marques | Aug 10, 2017 | Stretches Continuing with our stretches, today David is demonstrating the upper trapezius stretch. Please ensure you use a chair that you can support your resting arm underneath, as that will allow the correct traction to bring that shoulder down so you can get a proper stretch. The other arm will bring head (ear) down towards shoulder, keep bringing the head down until you can start feeling a stretch. Please remember to hold each stretch for 15 seconds and do 3 sets at a time. Yours in Healthcare CostaSpine
CostaSpine Demonstrates ITB Stretch by Ricardo Marques | Aug 10, 2017 | Stretches Another very important stretch demonstrated by our Massage Therapist, David. This stretch is aimed at loosing that very important lateral band of your leg (ITB; TFL and the vastus lateralis). Give it a try and remember to hold each stretch for 15 seconds and ensure you do 3 sets of each stretch. Yours in healthcare CostaSpine
CostaSpine Demonstrates Pectoral Stretch by Ricardo Marques | Aug 10, 2017 | Stretches Here is David demonstrating the pectoral stretch using the door frame. Incredibly effective stretch to again assist the posture and reduce the effect of rounded shoulders. Make sure when your elbows are against the door frame, ear must be in line with shoulders and step into the door frame, as if to do a lunge. Give it a try and remember for any stretch to be effective hold it for 15 seconds. If your hands are higher up on door frame you will be stretching the lower pectoral muscles and if the hands are lower you will be stretching the upper fibers of the pectoral muscles. Yours in Healthcare CostaSpine
CostaSpine Demonstrates Piriformis Stretch by Ricardo Marques | Aug 10, 2017 | Stretches Here is David performing the ‘figure 4’ stretch to isolate the piriformis muscle. To enhance this stretch use a table and put your leg on table and lean over the leg, applying the same principle. If when you lie down and notice the one foot is slightly externally rotated 9/10 times you have a tight piriformis on the side that is more externally rotated. Remember hold each stretch for 15 seconds and do 3 sets of each stretch. Yours in Healthcare CostaSpine
CostaSpine Demonstrates Stretching Sacro-Iliac Joint by Ricardo Marques | Aug 10, 2017 | Stretches Here David is demonstrating the stretch for the Glute’s and to a lesser degree it also targets the lower back, hamstrings and hip flexors. Doing this stretch furthermore helps loosen those famous Sacroiliac joints. When there is dysfunction in those joints, patients can experience a lot of pain and discomfort. While performing this stretch please again hold each stretch for 15 seconds and ensure you maintain good regular breathing pattern. Yours in Healthcare CostaSpine
CostaSpine Demonstrates Rhomboid Stretch by Ricardo Marques | Aug 10, 2017 | Stretches Thinking about all our patients who have recently started activating their core and implementing the correct posture techniques and are bound to be a b bit stiff, we have a couple of appropriate stretches for you. This stretch is imperative to release muscle tension along with avoiding muscle ache and fatigue. The muscles which David is demonstrating how to stretch are predominately the latissimus dorsi and the rhomboids (major and minor) Remember that stretching assists muscle strength and tone- so it is just as important as training and activating your muscles. Yours in Healthcare CostaSpine
