In the absence of chronic inflammation or pain from an acute injury, stiffness in the back, shoulder, and neck regions is typically caused by one or both of the following:
Stiffness within the joints in the area
* Tight muscles
* Joint stiffness
Can cause surrounding muscles to become tight from lack of use, and tight muscles can cause underlying joints to become stiff, also from lack of use. So for practical purposes, in addressing stiffness, it doesn't really matter which one is causing the other; just about all stretches help promote joint flexibility and healthy muscle length.
it's better to adopt a lifelong program of stretching to establish and maintain healthy length and blood flow in all major muscle groups, which should help your joints and surrounding ligaments to stay healthy as well.
I would add foam rolling to your stretching routine as well, as I'm finding it to be an invaluable tool for keeping muscles, ligaments, and the joints they service healthy.
Also keep in mind that beyond stretching and foam rolling, you can likely benefit from some resistance training that emphasizes a strong core and good body balance. For example, instead of doing conventional push-ups, by doing push-ups with one hand on the ground and one on a medicine ball, you force muscles, ligaments, and proprioceptors (joint receptors that register joint position sense) throughout your body, including your core, to develop a high level of functional strength. By functional strength, I mean strength that your body can consciously and subconsciously use to stay balanced and less prone to injury as you go about your daily activities.
Another example of an exercise that promotes good body balance is one-leg squats, where you keep your core strong, balance your weight on one leg, and do slow, controlled squats (even just a few degrees).
I can show you how to do these and other exercises that promote functional strength and good overall body balance. If you want to get started right away, I do personal training at your home or at the gym involving Bosu ball-type exercises to build core strength and promote good overall balance. A regular program of stretching and foam rolling really needs to be the foundation of your self care program. If you try to do too much with strength and balance-related exercises without ensuring that your muscles are healthy and your joints are moving properly, you might just reinforce faulty patterns of being and moving.
I design individual Programs for specific individual needs. I also provide Massage Therapy if you are needing help with deeper release of the tight muscle and tendons. If you are interested in my services and would like more information or have any questions and would like sign up for personal training sessions please feel free to call or e-mail me.
1/2 hr. Stretching Session $25
1 hr. Stretching and Workout $50
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