Whether healing from an injury or sitting for eight hours at a desk, so many of us experience tightness and discomfort. The good news? Stretching is an excellent way to relieve this. Better yet, it helps you improve your flexibility and increase your mobility.
Like most things in life, however, your approach to stretching shouldn't be one-size-fits-all. Instead, try modified stretches—adaptations that meet your unique needs and maximize the benefits of the movement.
If you're looking for expert guidance on stretching and overall physical wellness, JAG Physical Therapy offers personalized services, from athletic training to senior PT. Get in touch today.
What Are Modified Stretches?
There's nothing quite like the feeling of reaching up to the ceiling after a big day of work or straightening your legs after a long drive. This is stretching, and it's incredibly satisfying.
What exactly is a stretch? Put simply, it's a move or position that enables a part of your body to reach its fullest range of motion. Stretches can be static, where you hold a pose. They can also be dynamic, where you move between two positions. Both static and dynamic stretches have their benefits.
Traditional stretching is a generic approach—every person, regardless of their injury status, mobility, or goals, performs the same movement. In contrast, a modified stretch uses adaptations or accommodations that cater to specific needs or limitations.
For example, someone with an injury might use a prop to ensure their stretching routine aids rather than hinders their recovery. Or someone with physical limitations might make adjustments to the traditional stretch to make it more accessible and comfortable.
What Are the Benefits of Modified Stretches?
Incorporating modified stretches into your fitness routine offers several benefits. You can:
- Improve flexibility
- Reduce the risk of injury
- Speed up muscle repair
- Maintain or regain mobility following surgery
- Manage your chronic pain
- Perform better at your sport or in the gym
These benefits can be game-changing, but modification is key. For example, static stretching before exercise can actually limit your performance, so try dynamic stretching instead.
How Can Physical Therapy Help with Stretching Techniques?
If you're not sure where to start, working with a physical therapist is an excellent way to reap the benefits of stretching. They can help you achieve your health and fitness goals—all without putting yourself at risk of injury. Here's what you can expect:
- First up, your PT will evaluate your flexibility and mobility. They'll ask you about any injuries you might have or physical limitations. This assessment forms the basis of your customized stretching plan. Using the information your PT has gathered, they'll modify stretches to better meet your specific needs. The outcome? You perform your stretches correctly, without risking injury.
- Next, you and your PT will set realistic and achievable goals.
- Finally, your PT will track your progress and make adjustments as needed.
What Are Some Examples of Effective Modified Stretches?
Here are three effective modified stretches targeting different muscle groups:
Forward Fold
Target muscles: Hamstrings, hips, calves, neck, and upper back
- Stand with your feet hip-width apart, knees slightly bent.
- Exhale and fold forward from the hips.
- Touch the floor with your fingertips or place your hands on a yoga block if needed.
- Hold for 30 seconds, breathing deeply.
- Bend your knees and roll up slowly to return to standing.
Modifications:
- Use a yoga block if your hamstrings are tight to avoid overstretching.
- Bend your knees more deeply if you feel any strain in your lower back.
Piriformis Stretch (Figure Four)
Target muscle: Piriformis muscle, lower back, and hip
- Lie on your back with both feet flat on the floor and knees bent.
- Place the ankle of your right leg over the knee of your left leg.
- Pull your left thigh toward your chest and hold for 30 seconds.
- Switch sides and repeat.
Modifications:
- Use a strap or towel around your left thigh to help pull if you have limited flexibility.
- Perform the stretch sitting up with your back against a wall for support.
Tricep Stretch
Target muscles: Triceps and shoulders
- Sit or stand tall with your feet hip-width apart and arms extended overhead.
- Bend your right elbow, reaching your right hand to the middle of your back.
- Use your left hand to gently pull your right elbow down and toward your head.
- Hold for 30 seconds.
- Switch arms and repeat.
Modifications:
- Hold a towel between your hands if you can't reach your elbow comfortably.
Schedule Your Personalized Stretching Session with JAG Physical Therapy
Almost everyone can benefit from modified stretching. It's a great way to relieve tension, improve your performance, and give your overall well-being a boost.
Here at JAG Physical Therapy, our team knows how to create personalized stretching routines that fit your unique needs. With our expert help, you'll get the most out of your stretches.
Ready to feel your best and move easier? Schedule an appointment today for a full assessment and a stretching plan made just for you.