Remember how limited your range of motion was prior to undergoing PDR’s MedX rehabilitation program?  Those tight, injured muscles slowly regained flexibility by all of your hard work stretching daily and performing isolated exercise in the MedX machines.  Here are a few tips and reminders in maintaining your flexibility and continuing improvement.

  • Use good posture and ergonomics: Muscle tightness may result from prolonged and repetitive use of the body in a particular pattern or posture.  Prolonged sitting at a computer, for example, tends to create short, tight suboccipital, upper trapezius, levator scapulae, and pectoral muscles from a forward, rounded head position.
  • Take brief stretch breaks: Typically after sitting, driving, or working in a flexed position, your body needs to extend!  Here are the best postural stretches to do every few hours:
    • Chin and head retraction
    • Supported Neck Extension (backward)
    • Lower Trapezius Mobilization stretch
    • Doorway Pectoral Stretch
    • Standing or Prone Extension stretch
  • Stretch at night or after aerobic activity: Stretching is most effective if done to a warmed up body, about the temperature that causes a light sweat.  So, completing cardiovascular exercise or taking a hot shower before stretching tends to help.  For pain reduction, it is best to stretch muscles just prior to going to bed.  The body heals at night and the muscles should be allowed to heal in a lengthened state.
  • Stretch with intension and accuracy: 30-60 second long gradual holds while deep breathing will allow a more effective stretch.  Hold at the point of tension, relax, and wait until the muscle relaxes, allowing you to bring yourself into a further stretch
  • Keep stretching in your weekly routine: Continue to stretch daily, until the muscle is no longer tight.  When muscles are no longer tight, the body has returned to balance, and it is no longer necessary to stretch daily.  To maintain flexibility by stretching once every 1-2 weeks.  If tightness re-occurs, then go back to the daily stretching routine.