Two Stretching Techniques That Really Work

WELLNESS | by MOLLY MARTIN

I DON’T REMEMBER THE PRECISE SOURCES of these two stretching techniques. Around the time I realized that they help increase my flexibility every time I use them, I had been receiving treatments from a physical therapist, getting adjustments from a chiropractor and doing a little yoga. So I think of them as a blend of those (and probably more).

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Regardless of their source, they’ve been amazingly helpful not only for me but also for friends who’ve tried them.

Here’s how I do them, usually in this order:

Breathe and relax

1. Get into a position that stretches whatever muscle is tight.
2. Relax.
3. Breathe in so deeply that you feel the skin around tight area expand.
4. Breathe out and relax, allowing the stretch to go a bit further.
5. Repeat two to five times.

Resist in the opposite direction

This is a little tricky to describe, so I’ll use a shoulder/triceps stretch (see photo) as an example.

1. Raise your left arm above your head, and bend the elbow so the palm is facing your back.
2. Use your right hand to gentle press your elbow back (so your palm moves slightly down your back).
3. Now press the elbow forward into your right palm, to the count of 5.
4. Relax and allow the stretch in Step 2 to lengthen.
5. Repeat two to five times.

This works with almost every stretch, once you figure out how to provide that resistance in the opposite direction.

With both techniques, I find I can stretch a little farther each time I do them. If you try them, let me know if you feel that, too.