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Summer is finally here. As temperatures heat up, iSpine Pain Physicians reminds Twin Cities residents to stretch before they hit the trails or jump in the pool. Below, the back pain specialists explain why.

Why Should You Stretch Before Summer Activities?

Thanks to clear skies and warm weather, Minnesotans are more active in the summer months. But with physical activity comes potential injuries and chronic pain flare-ups. Thus, stretching before your favorite summer activities — such as swimming, running and golfing — is essential.

Stretching increases flexibility, so your body maintains a full range of motion and is less susceptible to injury. According to iSpine’s back pain specialists, stretching also plays an important role in chronic pain management. It not only tones muscles and tendons but also increases oxygen and blood flow, allowing essential nutrients to travel throughout the body. In turn, both inflammation and discomfort decrease. Yoga and other slow, targeted stretches can even relieve stress.

What Stretches Should You Do?

There are two kinds of stretching: static and dynamic. A static stretch involves sustaining a position for 30 to 60 seconds. A dynamic stretch, on the other hand, uses active movements to both lengthen and strengthen different muscle groups. Both are useful, but dynamic stretches more efficiently maximize your movements and minimize pain.

Whether you have chronic back pain or not, iSpine says you should stretch before you engage in any summer activities. Here are a few dynamic ones their back pain specialists recommend:

  • back pain specialistToe Touch Overhead Reach: Stand with your arms at your sides. Slowly bend forward. Go as far as you can without bending your knees or overexerting yourself. If you can’t reach your toes, don’t worry; it takes time to increase flexibility. Next, stand up and reach your arms overhead. Repeat the process five or six times.
  • Hip Stretch With a Twist: Since swinging a club utilizes hip rotation, this second stretch is great for golfers. Start in a push-up position with your back flat. Bring your right foot forward, so it’s flat on the ground. Slowly raise your left arm, opening at the hips. Hold for a count and return to the starting position. Alternate sides.
  • Arm Circles: This last stretch works your arms, shoulders, and upper back. Stand up straight and lift your arms, so they’re parallel with the floor. Next, “draw” small circles with your arms. Complete 10 rotations and switch directions. Repeat the process, this time making large circles.

As with any exercise regimen, remember to consult a back pain specialist or your primary care provider before trying these stretches. You can call iSpine Pain Physicians at (763) 201-8191 today to schedule an appointment. For more on their chronic pain management programs, visit them online.

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