The Importance of Stretching

Over time we create patterns in our bodies that are caused from injuries in the past, or things that we do every day, like sitting at a computer, looking at your phone, or carrying a bag on the same shoulder every day. Our nervous system will recognize these patterns and compensate by keeping us in these positions.

The muscles that we use most will be stronger, and develop more leverage than those we use less. If the muscles in my chest are used more than the muscles in my upper back, my chest muscles will shorten, while the muscles in my upper back will be lengthened. When those muscles receive too much pull, they can receive micro tears in the muscle or fascia as they resist, and attempt to pull my structure back into alignment. These muscles will become inflamed causing pain in in my upper back or neck.

One way we can fix this pattern is by stretching our chest, in turn, lengthening our chest muscles, and taking the strain from the muscles in our upper back, putting our structure in balance, creating harmony in our bodies.

One of the best things you can do daily to create harmony in your body is to stretch, although, if you stretch too deep, or too long, you can create what is called a stretch reflex. A stretch reflex occurs because your body thinks that it is being injured, so it will shorten the tissue to protect it, instead of creating length. As long as you shorten the duration of the stretch, and use a lighter more comfortable stretch, you will encourage your muscles and fascia to cooperate, creating the desired length of tissue with very little effort.

The perfect length of time to hold a stretch is between 20-30 seconds, or the time it takes you for 3 slow full breathes, all the way in, and all the way out. This will flood the muscle with oxygen and encourage relaxation in the tissue.  The first thing you should think of when experiencing pain in your upper back, neck, or shoulders, is to take three minutes to stretch your chest. Challenge yourself for a couple weeks and see what kind of difference it makes for you.