8 Simple Stretches to Enhance Your Outdoor Activities
At Latitude Wellness, our Vancouver chiropractors believe that enhancing your outdoor activities goes beyond just enjoying the fresh air and beautiful landscapes. It's about taking care of your body, preventing injuries, and optimizing your overall well-being. As the summer months bring an array of outdoor activities, it's crucial to be aware of common injuries that can occur and how targeted stretches, backed by chiropractic expertise, in combination with regular chiropractic care, can help. In this blog, we will explore specific stretches designed to promote flexibility, prevent injuries, and support your body's optimal function during outdoor pursuits. Let's dive in and discover how Latitude Wellness can elevate your outdoor experience.
Common Injuries that can Cause Back Pain During the Summer Months
Before we discuss the beneficial stretches, let's take a moment to understand the common injuries that can arise during summer activities and cause that unnecessary neck and back pain.
Sprains and Strains:
Engaging in sports like hiking, biking, or playing beach volleyball can put stress on your joints and muscles. Sprains, which involve the stretching or tearing of ligaments, and strains, which occur when muscles or tendons are overstretched, are common injuries that can hinder your outdoor enjoyment.
2. Overuse Injuries:
With increased activity levels during the summer, overuse injuries can occur. Conditions like tendonitis, stress fractures, and bursitis can develop due to repetitive movements without proper rest and recovery.
3. Back and Neck Pain:
Activities involving repetitive motions or prolonged postures, such as gardening or kayaking, can strain your back and neck muscles. Poor posture and improper body mechanics can contribute to discomfort and pain in these areas.
By understanding these potential injuries, you can take proactive steps to prevent them and enjoy your outdoor adventures to the fullest.
Chiropractic Stretches for Outdoor Enthusiasts to Prevent Back Pain
Now, let's explore specific stretches that can help optimize your outdoor activities and minimize the risk of injuries and decrease back pain. These chiropractic stretches, combined with our expertise at Latitude Wellness, can support your body's well-being during your summer pursuits:
Neck Stretches:
Outdoor activities often involve looking up or down for extended periods, which can strain the neck muscles and cause neck and back pain. Prioritize the following stretches to alleviate tension and promote neck mobility:
i. Neck Tilt:
Sit or stand with good posture.
Slowly tilt your head to the right, bringing your right ear closer to your shoulder.
Hold the stretch for 15-30 seconds.
Repeat on the left side.
Perform 2-3 sets on each side.
ii. Neck Rotation:
Sit or stand with good posture.
Gently rotate your head to the right, looking over your shoulder.
Hold the stretch for 15-30 seconds.
Repeat on the left side.
Perform 2-3 sets on each side.
Shoulder and Upper Back Stretches:
Activities like hiking, biking, and swimming can strain the shoulder and upper back muscles. Incorporate these stretches to promote flexibility and prevent back pain:
i. Shoulder Rolls:
Stand tall with your feet shoulder-width apart.
Roll your shoulders backward in a circular motion.
Complete 10 rotations and then reverse the direction for another 10 rotations.
Perform 2-3 sets.
ii. Upper Back Extension:
Stand with your feet hip-width apart and place your hands on your lower back.
Gently lean backward, arching your spine slightly while keeping your gaze forward.
Hold the stretch for 15-30 seconds.
Repeat for 2-3 sets.
Lower Back Stretches:
Outdoor activities often involve repetitive movements and postures that can strain the lower back causing pain. To maintain a healthy lower back, consider these stretches:
i. Cat-Camel Stretch:
Start on all fours with your hands under your shoulders and knees under your hips.
Arch your back upward, bringing your chin toward your chest (cat pose).
Slowly drop your belly and lift your chest, looking forward (camel pose).
Alternate between cat and camel poses, holding each for 5-10 seconds.
Repeat for 2-3 sets.
ii. Knee-to-Chest Stretch:
Lie on your back with your knees bent and feet flat on the ground.
Bring one knee toward your chest and interlace your fingers around your shin.
Gently pull your knee closer to your chest until you feel a stretch in your lower back.
Hold for 15-30 seconds.
Repeat with the other leg.
Perform 2-3 sets on each side.
Hip and Leg Stretches:
Activities like hiking, running, and biking require optimal hip and leg mobility. Prioritize these stretches to support these areas:
i. Hip Flexor Stretch:
Kneel on one knee, with the other foot flat on the ground in front of you.
Gently press your hips forward until you feel a stretch in the front of your hip.
Hold for 15-30 seconds.
Repeat on the other side.
Perform 2-3 sets on each side.
ii. Calf Stretch:
Stand near a wall or tree, place your hands against it, and step one foot back while keeping it straight.
Lean forward, bending your front knee, until you feel a stretch in your calf.
Hold for 15-30 seconds on each leg.
Perform 2-3 sets on each leg.
Integrating chiropractic stretches into your outdoor activities can have a profound impact on your overall well-being and enhance your performance while alleviating back pain. By prioritizing your body's needs and optimizing its function through targeted stretches and regular chiropractic adjustments, you can elevate your outdoor experience to new heights. At Latitude Wellness, our team is committed to providing personalized care and guidance to help you achieve your optimal well-being.
Remember, each stretch serves a purpose in supporting different areas of your body, such as the neck, shoulders and upper back, lower back, and hips and legs. By listening to your body, starting gradually, and seeking professional advice when needed, you can ensure a safe and effective stretching routine.
As you embark on your outdoor adventures, don't underestimate the power of chiropractic care. Unlock the full potential of your body and enjoy the benefits of improved flexibility, reduced risk of injuries, and enhanced performance. From hiking St.Marks summit to biking the sea wall, we are here to support you every step of the way so that back pain doesn’t ruin your summer plans.
Consult with one of our Vancouver chiropractors to determine the stretches that are most suitable for your unique needs and physical condition. Together, we can help you make the most of your outdoor pursuits and elevate your well-being.
Contact our office today to schedule your appointment
Scientific Citations:
1. Shumway-Cook, A., & Woollacott, M. (2016). Motor Control: Translating Research into Clinical Practice. Lippincott Williams & Wilkins.
2. Page, P., Frank, C. C., & Lardner, R. (2010). Assessment and Treatment of Muscle Imbalance: The Janda Approach. Human Kinetics.
3. Gross, A., Miller, J., D'Sylva, J., Burnie, S. J., Goldsmith, C. H., Graham, N., ... & Haines, T. (2010). Manipulation or mobilization for neck pain: a Cochrane Review. Manual therapy, 15(4), 315-333.
Note: This blog provides general information and should not be considered a substitute for professional medical advice. Please consult with a healthcare professional or chiropractor before starting any new exercise program. At Latitude Wellness, we are here to support your journey towards optimal well-being.