How to Program Stretches at Home: Part 1

How to Program Stretches at Home: Part 1

It’s important to understand too much of a good thing can be bad. I often use the analogy,

"A shot or two of tequila can feel good, 20 or 30 and you’re hurting the next morning.”

This holds true with physical therapy exercises and stretches. There is always a point when too much is too much.

The diagram below can help you understand how to program stretches at home inorder to maximize results without increasing the potential for injury. It’s also important to know these are general rules to follow for those in pain (ie shoulder pain, low back pain), not for overall mobility.

Understanding the Exercise Chart

Between the two axes, the x-axis is more important to understand. As shown in the diagram, the x-axis can be either reps or amount of time. However, the title is “Volume to Symptoms.” The volume can be either amount of reps performed in a given time frame, or amount of time spent in a position in a given time frame. 

Example of reps: 90 reps in a single day or 90 reps in 30 minutes
Example of time: 15 seconds in a specific stretch or 5 minutes in a specific stretch

Either of these approaches (reps or time) can decrease or increase pain. What matters is if the correct direction of movement is found. 

The y-axis highlights how good you feel. 0 being miserable and 100 (not shown) being amazing.

 Rep Chart

Let’s run through two examples using the diagram above to help navigate how to help treat yourself at home. 

Case history: Person with low back pain who feels better after touching their toes.
Example 1: 

Let’s use number of reps as our way to self-treat. 

A person would perform 10 toe touches. For the diagram above this would equal to almost no change. So, the person would perform another 10 toe touches; this now shows improvement in how good the person feels. This trend continues till 60ish reps which then the stretch seems to be having a negative response (i.e. feeling worse). Here is the kicker – this is where the person needs to stop. Too much of a good thing too fast can be bad. 

Example 2: 

Same scenario but let’s focus on amount of time in the stretch. 

A person would perform a 10 second toe touch. For the diagram above this would equal to almost no change. So, the person would perform another immediate 10 second toe touches; this now shows improvement in how good the person feels. This trend continues till 60ish seconds which then the stretch seems to be having a negative response (i.e. feeling worse). Same kicker – this is where the person needs to stop. Too much of a good thing too fast can be bad. 

Beyond the Reps

Remember, the advice above is for general use in treating pain through stretches. Pain can be very complex and may need more help via your local chiropractor or physical therapist. To better understand self-treating at home through stretches, follow up with Part 2, which will give better guidance for home use.

 

By accepting you will be accessing a service provided by a third-party external to https://www.ictmjc.com/

Have a Question?

Do you have a question about chiropractic care, fitness or nutrition?  We would love to hear from you, and we might even turn your question into our next blog post!

Ask a Question

Blog Topics

crawling Conservative Care Squat mental health rollingpatterns Fitness Massage #races sports FAQ Hip Flexors MRI conditioning Glute Muscles Self Help Nerve Pain Mid-Back Pain #bellybreathing #FootPain Company Announcements knee pain home stretches foot complaint Myofascial Release PlantarFasciitis #deepsquat functional chiropractor Adjustment Healing chiropractors Cost Dry Needling Low Back Pain guest blog #HipPain Mechanics awareness #freemuscletherapy ChiropracticOffice muscletherapy Feet gaming sport injuries esports Heel Pain #localfarmers stress Plateau Rehabilitation Adductors physical therapy Understanding Pain Health Seek Chiropractor Performance Insurance orthotics Foam Rolling toe functionality elbow pain WestWichitaChiropractor dairy free race myths doula knee health #1millioncupsict WichitaChiropractor Latissimus Dorsi Elbow Pain Handout Rolling Patterns Fitness Class ICT Acupuncture Movement Recovery Pain #Wichita DryNeedling squats FootExercise GroupTraining plantar fasciitis Information Neurology Healthcare Physical Therapy health Home Stretches Exercise #localbusiness postpartum allergies Breathing Education Tension Orthotics 5K bodyweight Mobility Drill Inner Thigh foot pain movement screen bodyawareness rehabilitation Lifting Sitting Help Shoulder Payment Foot Pain healthcare ShoeShopping FoamRollingFriday Chiropractic tag2 Running disc herniation Top 5 How to reduce pain #wholefoods Lumbar Roll Functional Core inflammation Crossfit stability Wichita Pectoralis Muscles Shoulder Pain #Running HamstringStrain crossfit Body Awareness ChiropracticPhysician Yoga rhomboid muscles #growingwichita membership plan knee function development weekend culture treatment options wichita #hipstrength Shoes motorpatterns 2018 chiropractor childbearing ICTrunning WSU squat Squats chiropractic DNS Conditioning patriotic BackPain entrepreneur Treatment Options Gym Disc Herniation pain management Sprinting test Headaches Taping Grand Opening Inflammation mechanics Pain Management running Sitting Posture Membership Plan sara skiles Core Strength Rhomboid Muscles Myths SportsChiropractor Accupuncture Cupping Therapy GoTime adjustment parenting RunningShoes 1MillionCups Equipment Strain performance community BeginningExercise kansas knee joint seminar Mobility #somethingsbrewingict WestWichita Wet Needling lifting Toe Compression Sleeves #RunningPain Soft Tissue Therapy Limitation Stop Light pregnancy #KneePain tummytime

Subscribe to Our Blog

Move HEALTHY.               Feel HEALTHY.              Live HEALTHY.