By Steven C. Edwards, M.S., PES, LMT
Movement
One of the tremendous benefits of exercise is how it impacts the joints. There is a common saying “Motion is Lotion” and this is particularly true when it comes to the spine and other joints in your body. Many joint injuries stem from inactivity and under-use. Movement is a prerequisite for maintaining healthy joints.
Around the joints in the body are small pockets called bursae which contain synovial fluid, a joint lubricant similar in consistency to a raw egg. When a joint is moved, synovial fluid is squeezed out of the bursae and pushed in to joint. Synovial fluid eases joint movement and plays an important role in maintaining joint health. Movement is required to push synovial fluid into the joint.
Exercise movement (cardiovascular exercise, strength training or stretching) enables lubrication, improves joint function, and will ultimately help you maintain a healthy joint over the course of your life.
The right stretch program can help decrease joint pain and injury risk. Many people experience decrease in back pain, knee, hip and other joint pain when beginning a consistent exercise program that includes the right types of stretches. The key in effectively designing a stretch regimen is to use stretches customized to your body’s flexibility needs that will balance your joint stability with joint mobility, or in other words, encourage balanced, effective muscle function. You want to have optimal capacity of muscles to lengthen, and to engage properly and perform their normal supportive role.
Types of stretching:
- Active Mobility Stretching– involves moving joints through their natural range of motion in a non-forceful manner. Tissues are not forced to deform and muscles are allowed to relax voluntarily. Active mobility stretching improves the ability of muscles to move joints, helps increase joint range of motion and protect against injury. Mobility stretching decompresses joints, enhances synovial fluid flow, breaks up adhesions and calcium deposits in joints, and enables pain-free movement.
- SMR (Self-myofascial Release) Stretching– SMR stretching involves use of foam rollers and other tools to open fascia in and around muscles. Fascia provides the supporting network for your body frame. SMR stretching helps mold this myofascial framework to help you achieve and retain your body’s optimum structural balance.
- Passive/Static Stretching– Static stretching is designed to improve flexibility. Once you know your body’s flexibility needs, static stretching can be a useful part of your routine.
- PNF Stretch (Proprioceptive Neuromuscular Facilitation) or “Contract Relax Stretching”– PNF stretching is a great tool for coaxing stubborn areas of the body into a deeper stretch, enhancing flexibility and mobility. PNF can be particularly valuable in muscles that are contributing to structural imbalances that could ultimately lead to injury.
Active Mobility Stretching
I studied active mobility stretching in Feldenkrais trainings, through my experience in yoga, and from Steve Maxwell’s Joint Mobility program. In my work with those rehabilitating from spinal injuries I’ve found active mobility stretching has the great ability to improve joint lubrication and enhance muscle activation capacity. When there is injury to joints, muscles often tighten to splint and protect the area, which actually can lead to more tension and even greater imbalance. Another problem is structural or postural imbalance that results from sit-down employment. When sitting some muscles (like the hip flexors) are in a shortened, slackened position and will tend to mold to that position if nothing is done to open and stretch those them. Moving more and stretching the right muscles more can prevent this imbalance.
Active stretching involves moving your joints in ways that promote healthy movement and range of motion. These stretch movements can be used as a warm up prior to exercise, as a cool down after your workout, or as a standalone routine and can be done daily or multiple times a day. You may notice the morning is a great time to do active stretch, particularly if you feel neck or back tension upon rising from sleep.
The number of repetitions you perform can range in number anywhere from 10 or 15 to more than a hundred depending on how you feel. While performing active stretch exercise, never force the movement. Move sensitively and gradually increase range of motion. There should never be any pain associated with active stretch movement. While performing the movements, keep your breathing fluid, easy, and consistent.
The neck is a common area of tension. Neck/shoulder tension is common when sitting at a desk, driving a car, that people do everyday to work and travel.