How to Program Stretches at Home: Part 2

How to Program Stretches at Home: Part 2

The whole moto of this approach is “too much of a good thing can be bad.” With each example, in Part 1, the person started to experience a decline in feeling better when performing more reps or more amount of time spent in a specific stretch. Let’s explain why.

How Can More of a Good Thing Be Bad?

Whenever we perform any activity with our bodies it increases strain. This can be both good and bad. If you want bigger biceps, you do more bicep curls. This positively increases strain to your biceps to get result(s). However, if do too many reps too fast you can pull the biceps creating a tear – which is bad.

In some way, it’s all the same, fitness to physical therapy. The goal is to have an objective (get out of pain), figure out the exercise to do this, perform that exercise enough time to get positive results without over-straining the body. If you do too much too fast, then more of a good thing can be bad.

How to Stop Good to Bad?

The best way to stop a good thing from becoming bad is to break up the reps or time in a stretch/position. Looking at the chart below, 50 reps is the peak of improvement in symptoms and 70 reps is when a stretch becomes too much. Instead of doing 50 reps back-to-back, break up the reps into sets of 7-15 reps. 

Variable(s) that may affect rep scheme

  • Region of the body (ie foot vs shoulder)
  • Tissue quality/nutrition
  • Blood supply
  • Phase of Healing

Each of these variables can affect results. If you have poor nutrition, then the body cannot get rid of the gunk as fast as someone with good nutrition. As a result, you may have longer rest periods to minimize negative symptoms.

Recognizing Negative Symptoms

By doing sets of reps (much like you would at the gym) you can identify when your body is not responding favorably. Sometimes you may experience an increase in symptoms during or after the stretch. If you have more numbness after a set of 10 reps than prior, then this would indicate a worse situation. More common indications of negative symptoms are an increase in dull, achy, or throbbing type symptoms. These three symptoms usually signal an increase in inflammation. 

Interval Rehab

As stated earlier, it’s all about the correct rep-rest relationship. If you break up the sets over a larger period, 10 hours instead of 30 minutes, you decrease chances of having negative effects. You might also be able to perform more total reps by the end of the day than if you performed a lot at one time. 

Let’s go through the example in Part 1 (based on this diagram).

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

10 reps every 2 hours = 50 reps


10 reps every 2 minutes = 50 reps

This second example can potentially increase your chances of negative side-effects. The faster rep-rest relationship may increase strain faster. The smarter of the scenarios is allowing for longer rest periods, and then performing more total reps day to day.

Putting in the Effort

Being diligent in the programming is very important. Your body does not care if you have a work meeting, you have grocery or holiday shopping to do. If you want to win, be smart in your programming and commit. Just like in fitness, physical therapy or rehab needs to be relatively structured around your goals. If you’re in pain, check out our The 7 Most Important Things to Know for Self-Treating Movement Pain. To also further you’re understanding in how to help treat yourself at home.


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!

Blog Topics

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

Subscribe to Our Blog

Move HEALTHY.               Feel HEALTHY.              Live HEALTHY.