By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, El Paso TX body, chiropractic care, dralexjimenez, exercise, flexibility, health, imbalance, mobility, muscle, muscle health, muscle imbalance, muscle pain, musculoskeletal, musculoskeletal health, musculoskeletal pain, musculoskeletal system, nonsurgical, nonsurgical treatment, pain, somatovisceral pain, stretching, treatment, viscerosomatic pain, wellness

Chiropractic Care Techniques Uncovered to Improve Muscle Imbalance

Improve your well-being with chiropractic care for muscle imbalance, targeting alignment issues for a pain-free life.

Restoring Muscle Balance Through Integrative Chiropractic Care

When opposing muscular groups, such the chest vs the upper back muscles or the quadriceps versus the hamstrings, show uneven strength, flexibility, or activation, this is known as a muscle imbalance. These abnormalities impact both the upper and lower limbs, interfere with normal movement patterns, lead to bad posture, and raise the risk of injury. They may result in persistent discomfort, decreased mobility, and consequences including nerve irritation or joint dysfunction if treatment is not received. Integrative chiropractic treatment provides a comprehensive, nonsurgical way to address imbalances, reduce pain, and enhance general wellbeing when paired with naturopathic methods, massage therapy, acupuncture, focused exercises, and nutritional advice. Using professional insights and evidence-based research, this thorough book explores the origins of muscle imbalances, the clinical use of integrative chiropractic therapy, and useful exercises for repair.

Understanding Muscle Imbalances

Muscle imbalances occur when one muscle group is stronger, weaker, or less flexible than its counterpart, resulting in misalignment and dysfunctional movement. For example, tight hip flexors paired with weak glutes can cause pelvic tilt, contributing to lower back pain. Similarly, overdeveloped chest muscles and weak upper back muscles may result in forward shoulder posture, a hallmark of upper crossed syndrome. These imbalances can cause discomfort, limit physical function, and increase the risk of injuries, particularly in individuals recovering from trauma or managing chronic conditions.

Integrative chiropractic care addresses these issues by combining spinal adjustments with holistic therapies to restore balance and function. “Muscle imbalances often stem from a combination of physical, nutritional, and lifestyle factors that disrupt the body’s harmony,” explains a chiropractic expert (Jimenez, n.d.). By integrating chiropractic adjustments, corrective exercises, and complementary therapies, this approach supports recovery, enhances mobility, and promotes long-term health.

Causes of Muscle Imbalances

Several factors contribute to muscle imbalances, impacting both upper and lower extremities and overall wellness. Identifying these causes is critical for effective treatment and prevention.

1. Improper Exercise Routines

Many exercise programs overemphasize certain muscle groups, such as the chest or quadriceps, while neglecting their opposing counterparts, like the upper back or hamstrings. For instance, performing frequent bench presses without complementing them with rows can lead to rounded shoulders and upper back strain (Jimenez, n.d.). Research shows that imbalanced routines can worsen upper crossed syndrome, characterized by forward head posture and shoulder pain (Nitayarak et al., 2021).

2. Sedentary Lifestyle and Poor Posture

Prolonged sitting, often accompanied by poor posture, tightens certain muscles while weakening others. Extended sitting shortens hip flexors and weakens glutes, causing pelvic tilt and lower back pain. Slouching at a desk tightens chest muscles and weakens the upper back, contributing to forward head posture and discomfort (Jimenez, n.d.).

3. Repetitive Movements

Repetitive tasks, such as typing, running, or lifting, can overwork specific muscles while underutilizing others. Active individuals may develop imbalances between the quadriceps and hamstrings, increasing the risk of strains and related injuries (Silvers-Granelli et al., 2021).

4. Injuries and Compensation

Injuries, such as those from motor vehicle accidents or sports, often lead to compensatory movement patterns that create imbalances. For example, favoring one leg after an ankle sprain can weaken the injured side and overwork the opposite, leading to chronic imbalances (Jimenez, n.d.).

5. Structural and Anatomical Factors

Structural issues, such as scoliosis or glenoid retroversion, can contribute to muscle imbalances. A study in a fetal lamb model suggested that abdominal wall muscle imbalances may contribute to scoliosis, thereby affecting spinal alignment (Kawaguchi et al., 2021). Similarly, rotator cuff imbalances are associated with shoulder issues that can cause pain and dysfunction (Mitterer et al., 2021).

6. Systemic Factors

Chronic conditions like chronic obstructive pulmonary disease (COPD) can cause muscle dysfunction due to deconditioning, inflammation, or oxidative stress, weakening muscles and affecting physical function (Gea et al., 2013).

7. Myofascial Trigger Points

Myofascial trigger points (MTrPs), or muscle “knots,” can alter muscle activation patterns, contributing to imbalances. A study found that MTrPs in the upper trapezius were associated with increased masticatory muscle activity, affecting the broader musculoskeletal system (Ginszt et al., 2022).

Clinical Rationale for Integrative Chiropractic Care

Integrative chiropractic care combines spinal adjustments with holistic therapies, such as naturopathy, acupuncture, and nutritional counseling, to address muscle imbalances and focus on root causes of whole-body wellness. Experts emphasize that this approach restores balance, supports natural healing, and enhances overall health (Jimenez, n.d.). Here’s why it’s effective:

1. Comprehensive Assessment

Integrative care utilizes detailed assessments, including patient history, physical examinations, and lifestyle evaluations, to identify underlying factors such as nutritional deficiencies, stress, or inflammation that contribute to muscle imbalances. This allows for personalized treatment plans that address both physical and systemic causes (Jimenez, n.d.).

2. Restoring Spinal and Joint Mobility

Muscle imbalances can lead to spinal misalignments, or subluxations, which restrict joint motion and exacerbate pain. Chiropractic adjustments realign the spine and joints, reducing stress on muscles and promoting balanced function. For example, adjustments can correct pelvic tilt caused by tight hip flexors, alleviating lower back pain (Wilczyński et al., 2020).

3. Enhancing Nervous System Function

The nervous system regulates muscle activation and coordination. Subluxations can disrupt nerve signals, leading to muscle weakness or overactivity. Chiropractic adjustments improve nervous system function, ensuring proper muscle signaling and coordination (Jimenez, n.d.).

4. Reducing Muscle Tension and Pain

Chiropractic techniques, such as soft tissue manipulation and myofascial release, target tight muscles and trigger points, improving flexibility and reducing pain. These methods are effective for conditions like upper crossed syndrome, where tight pectoral muscles contribute to shoulder discomfort (Nitayarak et al., 2021).

5. Supporting Healing Through Nutrition

Nutritional counseling, a key component of integrative care, addresses deficiencies like low protein or magnesium that impair muscle function. A diet rich in anti-inflammatory foods, such as omega-3s and antioxidants, supports tissue repair and reduces inflammation, aiding recovery from imbalances (Jimenez, n.d.).

6. Integrating Complementary Therapies

Integrative care incorporates massage therapy, acupuncture, and naturopathic approaches to address imbalances holistically. Massage relaxes tight muscles, acupuncture reduces pain and inflammation, and naturopathy supports systemic health, complementing chiropractic adjustments (Jimenez, n.d.).

7. Empowering Patients Through Education

Clear communication empowers patients to understand their imbalances and take an active role in recovery. Providing personalized exercise and nutrition plans fosters adherence. “Educating patients about their condition promotes lasting wellness,” notes a chiropractic expert (Jimenez, n.d.).

Can Core Exercises Help with Back Pain?-Video

Exercises to Correct Muscle Imbalances

Targeted exercises strengthen weak muscles, stretch tight ones, and improve coordination, supporting recovery and wellness. Below are evidence-based exercises for the upper and lower extremities, suitable for home or clinical use, inspired by integrative approaches (Jimenez, n.d.; Nitayarak et al., 2021; Wilczyński et al., 2020).

Upper Body Exercises

These exercises address imbalances such as forward head posture and rounded shoulders, which can lead to neck and shoulder pain.

Scapular Retraction (Strengthens Upper Back, Stretches Chest)
- Equipment: Resistance band or none
- Instructions:
  1. Stand with feet shoulder-width apart, holding a resistance band with both hands.
  2. Pull the band apart by squeezing shoulder blades together, keeping arms straight.
  3. Hold for 2 seconds, then slowly return to the starting position.
  4. Perform 3 sets of 10–12 repetitions.
- Benefits: Strengthens rhomboids and trapezius, counteracting tight pectoral muscles (Nitayarak et al., 2021).
Pectoral Stretch (Stretches the Chest)
- Equipment: Doorway or wall
- Instructions:
  1. Stand in a doorway with arms bent at 90 degrees, forearms on the doorframe.
  2. Lean forward gently to feel a stretch in the chest.
  3. Hold for 20–30 seconds, repeat 2–3 times.
- Benefits: Improves pectoralis minor flexibility, reducing shoulder tension (Nitayarak et al., 2021).
Chin Tuck (Strengthens Neck Flexors, Stretches Neck Extensors)
- Equipment: None
- Instructions:
  1. Sit or stand with a straight spine.
  2. Gently tuck chin toward chest, creating a “double chin” without tilting the head.
  3. Hold for 5 seconds, repeat 10–12 times.
- Benefits: Corrects forward head posture and strengthens deep neck flexors (Jimenez, n.d.).

Lower Body Exercises

These exercises target imbalances in the lower extremities, such as weak glute muscles or tight hip flexors, which can contribute to lower back pain.

Glute Bridge (Strengthens Glutes, Stretches Hip Flexors)
- Equipment: None
- Instructions:
  1. Lie on your back with knees bent, feet flat on the floor, hip-width apart.
  2. Lift hips toward the ceiling, squeezing glutes at the top.
  3. Hold for 2 seconds, then lower slowly.
  4. Perform 3 sets of 12–15 repetitions.
- Benefits: Strengthens glutes, stabilizes pelvis, and reduces hip flexor tightness (Wilczyński et al., 2020).
Hip Flexor Stretch (Stretches Hip Flexors)
- Equipment: None
- Instructions:
  1. Kneel on one knee with the other foot in front, forming a 90-degree angle.
  2. Gently push your hips forward to feel a stretch in the front of your kneeling hip.
  3. Hold for 20–30 seconds, switch sides, repeat 2–3 times.
- Benefits: Increases hip flexor flexibility, reducing pelvic tilt (Jimenez, n.d.).
Hamstring Curl with Resistance Band (Strengthens Hamstrings)
- Equipment: Resistance band
- Instructions:
  1. Lie face down with a resistance band looped around one ankle and anchored to a stable object.
  2. Bend your knee to pull the band toward your glutes, then slowly return to the starting position.
  3. Perform 3 sets of 10–12 repetitions per leg.
- Benefits: Balances quadriceps dominance, reducing injury risk (Silvers-Granelli et al., 2021).

Core Exercises

Core strength stabilizes the spine and pelvis, preventing imbalances that contribute to pain and dysfunction.

Plank (Strengthens Core)
- Equipment: None
- Instructions:
  1. Lie face down, then prop yourself up on your forearms and toes, keeping your body in a straight line.
  2. Hold for 20–60 seconds, depending on ability, repeat 3 times.
- Benefits: Strengthens transverse abdominis and core muscles, supporting spinal alignment (Wilczyński et al., 2020).
Dead Bug (Strengthens Core, Improves Coordination)
- Equipment: None
- Instructions:
  1. Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle.
  2. Slowly extend one arm overhead and the opposite leg toward the floor, keeping lower back pressed into the ground.
  3. Return to the starting position and repeat on the other side.
  4. Perform 3 sets of 10–12 repetitions per side.
- Benefits: Enhances core stability and coordination, reducing lower back strain (Jimenez, n.d.).

Integrative Therapies for Muscle Imbalances

Complementary therapies enhance chiropractic care, promoting holistic recovery and wellness.

1. Massage Therapy

Massage targets tight muscles and trigger points, improving flexibility and reducing pain. Deep tissue massage can help release tension in the upper trapezius, addressing imbalances that contribute to neck and shoulder pain (Ginszt et al., 2022).

2. Acupuncture

Acupuncture reduces pain and inflammation by stimulating specific points, complementing chiropractic adjustments by promoting muscle relaxation and recovery (Jimenez, n.d.).

3. Nutritional Counseling

Nutrition supports muscle health and recovery. Integrative care includes counseling to address deficiencies, such as low protein or magnesium, that impair muscle function. A diet rich in anti-inflammatory foods, like omega-3s and antioxidants, aids tissue repair (Jimenez, n.d.).

4. Naturopathic Approaches

Naturopathic care focuses on natural remedies, such as herbal supplements or lifestyle changes, to support systemic health and muscle balance, complementing chiropractic interventions (Jimenez, n.d.).

Preventing Long-Term Complications

Untreated muscle imbalances can lead to chronic pain, joint degeneration, and reduced quality of life. For example, rotator cuff imbalances may contribute to shoulder issues that impair mobility (Mitterer et al., 2021). Similarly, lumbar-pelvic imbalances can exacerbate lower back pain (Wilczyński et al., 2020). Early intervention with integrative chiropractic care helps prevent these complications, thereby maintaining optimal health and function.

The Importance of Patient-Centered Care

Integrative care emphasizes patient-centered approaches, with clear communication ensuring successful outcomes. Educating patients about their imbalances, providing personalized exercise and nutrition plans, and explaining the benefits of treatment foster adherence. “When patients understand their condition, they’re more committed to their wellness journey,” notes a chiropractic expert (Jimenez, n.d.).

Conclusion

Upper and lower extremity pain and dysfunction may result from muscle imbalances caused by incorrect training, poor posture, repetitive motions, accidents, structural issues, systemic causes, or trigger points. Integrative chiropractic therapy, in conjunction with targeted exercises, massage, acupuncture, nutritional counseling, and naturopathic methods, provides a comprehensive, nonsurgical approach to reestablishing equilibrium, reducing pain, and enhancing overall well-being. Exercises such as planks, glute bridges, and scapular retractions are effective techniques that can be performed in a therapeutic environment or at home. This holistic approach promotes long-lasting health and vitality by empowering individuals and addressing underlying issues.

For more information or to seek care, contact a chiropractic specialist at 915-412-6680.

References

Ginszt, M., Zieliński, G., Szkutnik, J., Wójcicki, M., Wyszyńska, J., & Majcher, P. (2022). Cervical myofascial pain is associated with an imbalance of masticatory muscle activity. International Journal of Environmental Research and Public Health, 19(3), 1577. https://doi.org/10.3390/ijerph19031577
Gea, J., Pascual, S., Casadevall, C., Orozco-Levi, M., & Barreiro, E. (2013). Pathophysiology of muscle dysfunction in COPD. Journal of Applied Physiology, 114(9), 1222–1234. https://doi.org/10.1152/japplphysiol.00981.2012
Grace, T. G., Sweetser, E. R., Nelson, M. A., Ydens, L. R., & Skipper, B. J. (1984). Isokinetic muscle imbalance and knee-joint injuries: A prospective blind study. The Journal of Bone and Joint Surgery. American Volume, 66(5), 734–740. https://pubmed.ncbi.nlm.nih.gov/6725320/
Jimenez, A. (n.d.). How to fix muscle imbalance. Dr. Alex Jimenez DC. https://dralexjimenez.com/how-to-fix-muscle-imbalance/
Kawaguchi, K., Obayashi, J., Ohyama, K., Zuccollo, J., & Pringle, K. C. (2021). Muscle imbalance as a cause of scoliosis: A study in a fetal lamb abdominal wall defect model. Pediatric Surgery International, 37(12), 1755–1760. https://doi.org/10.1007/s00383-021-05000-2
Mitterer, M., Matis, N., Gassenbauer, C., Redl, I., & Svehlik, M. (2021). Muscle volume imbalance may be associated with static posterior humeral head subluxation. BMC Musculoskeletal Disorders, 22(1), 279. https://doi.org/10.1186/s12891-021-04146-3
Nitayarak, H., Charntaraviroj, P., & Bumrerraj, S. (2021). Effects of scapular stabilization exercises on posture and muscle imbalances in women with upper crossed syndrome: A randomized controlled trial. Journal of Back and Musculoskeletal Rehabilitation, 34(6), 1031–1040. https://doi.org/10.3233/BMR-200088
Ruedemann, A. D., Jr. (1956). Scoliosis and vertical ocular muscle imbalance. AMA Archives of Ophthalmology, 56(3), 389–414. https://doi.org/10.1001/archopht.1956.00930040397007
Silvers-Granelli, H. J., Cohen, M., Espregueira-Mendes, J., & Mandelbaum, B. (2021). Hamstring muscle injury in the athlete: State of the art. Journal of ISAKOS, 6(3), 170–181. https://doi.org/10.1136/jisakos-2017-000145
Wilczyński, J., Nowakowska, K., & Zorena, K. (2020). Dynamics of changes in isometric strength and muscle imbalance in the treatment of women with low back pain. BioMed Research International, 2020, 6139535. https://doi.org/10.1155/2020/6139535

September 23, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, El Paso TX body, chiropractic care, dralexjimenez, exercise, flexibility, health, joint, joint health, joint pain, mobility, muscle health, musculoskeletal, musculoskeletal health, musculoskeletal pain, musculoskeletal system, nonsurgical, nonsurgical treatment, pain, somatovisceral pain, spinal health, spinal joints, spinal pain, spine, spine care, stretching, treatment, viscerosomatic pain, wellness

Stretching & Flexibility Strategies for Joint Pain Management

Unlock better flexibility and reduce joint pain through effective stretching exercises. Empower your body today.

Chiropractic Care and Integrative Medicine: A Holistic Approach to Joint Pain Relief and Recovery

Joint pain can transform daily activities like walking, lifting, or sitting into significant challenges, particularly for those recovering from personal injuries or managing chronic conditions. Whether it’s a persistent ache in your knees, stiffness in your shoulders, or radiating pain from your lower back, joint pain affects millions worldwide. Nonsurgical solutions like chiropractic care, combined with stretching exercises and integrative medicine approaches, offer a natural, evidence-based way to manage pain, restore mobility, and promote long-term healing. By addressing the root causes of joint pain, this holistic approach supports recovery and enhances overall wellness.

This comprehensive guide explores the clinical rationale for integrating chiropractic care with stretching and integrative therapies to alleviate joint pain. We’ll examine the causes and risk factors for joint pain in the upper and lower extremities, highlight the role of complementary therapies like massage, acupuncture, and nutrition, and provide practical stretching exercises for home or gym use. Supported by scientific research and expert insights, this article empowers you to take control of your joint health, whether recovering from motor vehicle accidents (MVAs), work injuries, sports trauma, or managing chronic conditions like fibromyalgia or severe sciatica.

Understanding Joint Pain: Causes and Risk Factors

Joint pain can stem from a variety of factors, particularly for individuals recovering from injuries or dealing with chronic pain syndromes. Identifying these causes is crucial for developing a personalized, holistic treatment plan. Below are the primary contributors to joint pain in both upper and lower extremities:

1. Mechanical Factors

Joint Misalignment: Misaligned joints in the spine, shoulders, or knees can place uneven stress on muscles, tendons, ligaments, and nerves, leading to pain and inflammation. For example, spinal misalignments (subluxations) can cause radiating pain, while knee malalignment may contribute to patellofemoral pain syndrome (Steinberg et al., 2021; ChiroMed – Integrated Medicine, n.d.).
Overuse and Repetitive Stress: Repetitive motions from work, sports, or daily activities can strain joints, leading to conditions like shoulder impingement syndrome or tendinitis. Workers or athletes performing repetitive tasks are particularly susceptible (Tauqeer et al., 2024).
Trauma or Injury: Acute injuries, such as sprains, fractures, or dislocations from MVAs, work accidents, or sports, can damage joint structures, causing pain and limiting mobility. For instance, whiplash-associated disorders (WAD) or anterior cruciate ligament (ACL) injuries are common in accident victims and athletes (Hurley, 1997; ChiroMed – Integrated Medicine, n.d.).

2. Degenerative Conditions

Osteoarthritis: A leading cause of joint pain, osteoarthritis involves cartilage breakdown in joints like the knees, hips, and hands, resulting in pain, stiffness, and reduced range of motion (Luan et al., 2022).
Degenerative Disc Disease: Wear and tear on spinal discs can cause bulging or herniation, leading to back pain and nerve irritation, particularly after trauma like MVAs (ChiroMed – Integrated Medicine, n.d.).

3. Nerve Compression

Pinched Nerves: Compression of nerves by herniated discs, bone spurs, or muscle strain can cause radiating pain, numbness, or weakness, common in conditions like severe sciatica or WAD from MVAs (ChiroMed – Integrated Medicine, n.d.).
Inflammatory Conditions: Autoimmune diseases like rheumatoid arthritis can cause inflammation in joints or surrounding tissues, exacerbating nerve pain (Dumoulin et al., 2023).

4. Generalized Joint Hypermobility (GJH)

Some individuals have naturally flexible joints, increasing the risk of joint instability and pain, particularly in the spine or knees. This is common in athletes or those with conditions like scoliosis (Russek et al., 2023; Steinberg et al., 2021).

5. Lifestyle and Environmental Factors

Sedentary Lifestyle: Lack of movement can lead to muscle stiffness and reduced joint lubrication, increasing pain risk.
Obesity: Excess body weight places additional stress on weight-bearing joints and the spine, contributing to pain and nerve compression (Luan et al., 2022).
Poor Posture and Ergonomics: Improper sitting, lifting, or repetitive tasks can strain joints and nerves, exacerbating pain, especially in post-accident recovery (ChiroMed – Integrated Medicine, n.d.).
Inadequate Nutrition: Poor diet lacking anti-inflammatory nutrients can impair tissue repair and increase inflammation, worsening joint pain (ChiroMed – Integrated Medicine, n.d.).

Overlapping Risk Profiles

These factors often overlap, creating a complex risk profile for joint pain. For example, an individual recovering from an MVA may have a herniated disc causing nerve compression, compounded by poor posture or obesity. Similarly, an athlete with GJH may experience joint instability during high-impact activities, increasing pain risk. Chiropractic care, stretching, and integrative therapies target these overlapping risks by improving joint alignment, enhancing muscle function, reducing inflammation, and supporting nerve health, offering a holistic approach to pain management and recovery.

The Clinical Rationale for Chiropractic Care, Stretching, and Integrative Medicine

Chiropractic care, combined with stretching exercises and integrative medicine, addresses the root causes of joint and nerve pain, offering a nonsurgical, patient-centered solution for recovery from personal injuries like MVAs, work-related trauma, or sports injuries, as well as chronic conditions like fibromyalgia or severe sciatica. Below is the clinical rationale for this integrative approach:

1. Restoring Joint Alignment and Nerve Function

Chiropractic Adjustments: Chiropractic adjustments apply controlled force to misaligned joints to restore proper alignment, reducing pressure on nerves and improving mobility. For example, spinal adjustments can alleviate nerve irritation from herniated discs or WAD, addressing radiating pain (Rhyu et al., 2015; ChiroMed – Integrated Medicine, n.d.).
Reducing Joint and Nerve Stress: Misaligned joints or discs can compress nerves, leading to pain and inflammation. Adjustments redistribute forces, reducing wear and tear, particularly in osteoarthritis or post-traumatic injuries (Luan et al., 2022).
Evidence: Research shows thrust joint manipulation is effective for improving joint function and reducing pain in the lumbar and thoracic spine, with high confidence in its safety (Puentedura et al., 2017).

2. Enhancing Muscle Function and Proprioception

Muscle Activation: Joint or nerve injuries, such as ACL tears or WAD, can reduce voluntary muscle activation, leading to weakness and atrophy. Chiropractic care and targeted exercises restore muscle function by improving neural signaling (Hurley, 1997).
Proprioception: Injuries from MVAs or sports can impair proprioception, increasing the risk of further injury. Stretching and strengthening exercises enhance proprioceptive feedback, improving joint stability and coordination (Steinberg et al., 2021).
Evidence: Isometric exercises, often prescribed with chiropractic care, increase muscle activity and reduce pain in patients with low back issues (Rhyu et al., 2015).

3. Reducing Inflammation and Pain

Anti-Inflammatory Effects: Chiropractic adjustments and stretching improve joint mobility and blood flow, reducing inflammation around joints and nerves. Integrative therapies like nutrition further enhance this by addressing systemic inflammation (Dumoulin et al., 2023; ChiroMed – Integrated Medicine, n.d.).
Pain Modulation: Stretching exercises, combined with manual therapy, significantly reduce pain in conditions like knee osteoarthritis and shoulder impingement syndrome (Luan et al., 2022; Tauqeer et al., 2024).
Evidence: A meta-analysis found that stretching exercises alone resulted in a clinically meaningful reduction in knee osteoarthritis pain, with enhanced benefits when combined with other therapies (Luan et al., 2022).

4. Preventing Long-Term Complications

Joint and Nerve Stability: For individuals with GJH, scoliosis, or post-traumatic injuries, chiropractic care and exercises strengthen supporting muscles, reducing the risk of joint instability and nerve compression (Russek et al., 2023; Steinberg et al., 2021).
Holistic Healing: By addressing biomechanical, muscular, neurological, and systemic factors, this approach promotes long-term health, preventing chronic pain and nerve damage (ChiroMed – Integrated Medicine, n.d.).
Evidence: Rehabilitation programs with stretching and strengthening improve outcomes in patients with joint hypermobility, scoliosis, or post-accident trauma (Steinberg et al., 2021).

5. Complementary Therapies

Massage Therapy: Massage reduces muscle tension, improves circulation, and prepares tissues for chiropractic adjustments, particularly for sports injuries, WAD, or complex herniated discs from MVAs (Tauqeer et al., 2024; ChiroMed – Integrated Medicine, n.d.).
Acupuncture: Acupuncture stimulates endorphin release, reduces inflammation, and improves neural signaling, effective for osteoarthritis, low back pain, and fibromyalgia (Luan et al., 2022).
Nutrition: An anti-inflammatory diet supports tissue repair and reduces nerve irritation, complementing chiropractic care and aiding recovery from musculoskeletal injuries (ChiroMed – Integrated Medicine, n.d.).
Naturopathy and Health Coaching: Naturopathic approaches and health coaching guide patients in adopting sustainable lifestyle changes, such as improved diet and stress management, to support joint health and overall wellness (ChiroMed – Integrated Medicine, n.d.).
Integrative Approach: Combining chiropractic care, stretching, massage, acupuncture, nutrition, and naturopathy addresses the multifaceted nature of joint and nerve pain, promoting natural healing and preventing long-term complications (ChiroMed – Integrated Medicine, n.d.).
Evidence: Manual therapies and nutritional interventions enhance outcomes in musculoskeletal and nerve-related conditions (Tauqeer et al., 2024; ChiroMed – Integrated Medicine, n.d.).

6. Patient-Centered Care

Clear communication ensures tailored treatment plans, whether managing chronic conditions like fibromyalgia or recovering from an MVA. Patient education empowers individuals with home exercises, nutritional strategies, and lifestyle changes to maintain progress (ChiroMed – Integrated Medicine, n.d.).
Evidence: Patient-centered care improves adherence and outcomes in musculoskeletal and nerve pain management (Jimenez, 2016).

This integrative approach targets overlapping risk factors—misalignment, muscle weakness, inflammation, and nerve compression—providing a comprehensive solution for pain relief and recovery from personal injuries.

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Stretching and Flexibility Exercises for Joint and Nerve Pain Relief

Stretching and flexibility exercises are essential for maintaining joint health, relieving nerve pressure, and reducing pain, especially for conditions involving radiating pain or post-injury recovery from MVAs, work injuries, or sports trauma. Below are practical exercises suitable for home or gym settings, supported by research. Consult a healthcare provider before starting, particularly if you have nerve-related conditions, injuries, or GJH.

1. Cat-Cow Stretch (Spinal Flexibility)

Purpose: Enhances spinal flexibility, reduces low back pain, and relieves nerve pressure, ideal for MVA or sports injury recovery.
How to Perform:
1. Position yourself on hands and knees, with hands under shoulders and knees under hips.
2. Inhale, letting your abdomen drop toward the floor while gently arching your back (Cow Pose).
3. Exhale, arching your back upward like a cat, tucking your chin to your chest (Cat Pose).
4. Repeat 3–5 times, moving slowly.
Benefits: Increases spinal mobility and reduces tension in back muscles, beneficial for sciatica or fibromyalgia (Jimenez, 2016).
Frequency: Perform daily, morning and evening, for 5–10 minutes.
Tip: Move smoothly to avoid straining the spine.

2. Knee-to-Chest Stretch (Lower Back and Hip Flexibility)

Purpose: Relieves tension in the lower back and hips, beneficial for nerve-related pain or post-MVA recovery.
How to Perform:
1. Lie on your back with knees bent and feet flat.
2. Grasp one knee with both hands and pull it toward your chest.
3. Hold for 30 seconds, then return to the starting position.
4. Repeat with the other knee or both knees together.
Benefits: Improves lumbar flexibility and reduces nerve irritation, supporting recovery from complex herniated discs (Jimenez, 2016).
Frequency: Perform 2–3 times per leg, twice daily.
Tip: Keep your lower back pressed against the floor.

3. Piriformis Stretch (Hip and Nerve Relief)

Purpose: Stretches the piriformis muscle to relieve pressure on nerves, beneficial for radiating leg pain or sciatica.
How to Perform:
1. Lie on your back with knees bent and feet flat.
2. Place your right ankle over your left thigh, creating a “figure 4” shape.
3. Pull your left thigh toward your chest, holding for 20–30 seconds.
4. Repeat on the other side.
Benefits: Reduces nerve compression and lower back pain (ChiroMed – Integrated Medicine, n.d.).
Frequency: Perform 2–3 times per side, daily.
Tip: Keep your head and shoulders relaxed on the floor.

4. Hamstring Stretch (Lower Extremity Flexibility)

Purpose: Improves hamstring flexibility, reducing stress on knees and lower back, beneficial for osteoarthritis or post-injury recovery.
How to Perform:
1. Sit with one leg extended and the other bent, with the sole of the bent leg against the inner thigh of the extended leg.
2. Lean forward from your hips, reaching toward your toes, keeping your back straight.
3. Hold for 20–30 seconds, then switch legs.
Benefits: Reduces knee osteoarthritis pain and improves function (Luan et al., 2022).
Frequency: Perform 2–3 times per leg, daily.
Tip: Hinge at the hips to avoid rounding your back.

5. Shoulder Blade Squeeze (Upper Extremity Flexibility)

Purpose: Enhances scapular mobility and reduces shoulder impingement pain, common in repetitive work or sports.
How to Perform:
1. Sit or stand with arms relaxed at your sides.
2. Squeeze your shoulder blades together, as if holding a pencil between them.
3. Hold for 5–10 seconds, then release.
Benefits: Improves scapular range of motion and reduces shoulder pain, supporting recovery from work injuries (Tauqeer et al., 2024).
Frequency: Perform 10–15 repetitions, 2–3 times daily.
Tip: Keep shoulders relaxed to avoid shrugging.

6. Standing Quadriceps Stretch (Knee and Hip Flexibility)

Purpose: Stretches quadriceps to reduce knee pain and improve mobility, ideal for ACL injury or post-MVA recovery.
How to Perform:
1. Stand near a wall for balance, holding one ankle with the same-side hand.
2. Pull your ankle toward your buttocks, keeping knees aligned.
3. Hold for 20–30 seconds, then switch legs.
Benefits: Enhances knee flexibility and reduces patellofemoral pain (Steinberg et al., 2021).
Frequency: Perform 2–3 times per leg, daily.
Tip: Tuck your pelvis to avoid arching your lower back.

7. Neck Rotation Stretch (Cervical Flexibility)

Purpose: Reduces neck stiffness and improves cervical mobility, especially for GJH or WAD from MVAs.
How to Perform:
1. Sit or stand with your back straight.
2. Turn your head to the right, looking over your shoulder, and hold for 15–20 seconds.
3. Return to center and repeat on the left.
Benefits: Improves cervical range of motion and reduces instability symptoms, beneficial for migraine or neck pain management (Russek et al., 2023).
Frequency: Perform 3–5 repetitions per side, twice daily.
Tip: Move within your comfortable range to avoid strain.

Tips for Safe Stretching

Warm Up First: Engage in 5–10 minutes of light activity, like walking, to prepare muscles and joints (Jimenez, 2016).
Avoid Overstretching: Stretch to mild tension, not pain, to prevent nerve irritation or injury.
Breathe Deeply: Inhale and exhale slowly to enhance relaxation and muscle lengthening.
Consult a Professional: Work with a chiropractor or integrative medicine specialist to ensure proper technique, especially for nerve-related pain or post-injury recovery.

Integrative Therapies for Enhanced Pain Relief

Integrative therapies like massage, acupuncture, nutrition, and naturopathy complement chiropractic care and stretching, addressing muscle tension, inflammation, and nerve irritation to enhance pain relief and recovery from personal injuries.

1. Massage Therapy

Benefits: Massage reduces muscle tension, improves circulation, and prepares tissues for chiropractic adjustments, particularly for sports injuries, WAD, or complex herniated discs from MVAs (Tauqeer et al., 2024; ChiroMed – Integrated Medicine, n.d.).
Application: Techniques like deep tissue massage or myofascial release target tight muscles and fascia, enhancing stretching benefits.
Evidence: Manual therapy significantly reduces pain and improves function in musculoskeletal and nerve-related conditions (Tauqeer et al., 2024).

2. Acupuncture

Benefits: Acupuncture stimulates endorphin release, reduces inflammation, and improves neural signaling, effective for osteoarthritis, low back pain, and fibromyalgia (Luan et al., 2022).
Application: Integrated with chiropractic care, acupuncture addresses local and systemic pain pathways, supporting recovery.
Evidence: Research supports acupuncture as an effective adjunct for musculoskeletal pain (Luan et al., 2022).

3. Nutrition

Benefits: An anti-inflammatory diet rich in omega-3 fatty acids, fruits, vegetables, and whole grains supports tissue repair and reduces nerve irritation, crucial for recovery from injuries like MVAs or sports trauma (ChiroMed – Integrated Medicine, n.d.).
Application: Nutritional counseling complements chiropractic care, promoting internal healing and reducing inflammation.
Evidence: Proper nutrition enhances recovery from musculoskeletal injuries (ChiroMed – Integrated Medicine, n.d.).

4. Naturopathy and Health Coaching

Benefits: Naturopathic approaches and health coaching guide patients in adopting sustainable lifestyle changes, such as improved diet, exercise, and stress management, to support joint health and overall wellness (ChiroMed – Integrated Medicine, n.d.).
Application: Personalized coaching helps patients set achievable goals, improving adherence to treatment plans.
Evidence: Health coaching improves outcomes in chronic disease management, including joint pain (ChiroMed – Integrated Medicine, n.d.).

Preventing Long-Term Joint and Nerve Problems

Chiropractic care, stretching, and integrative medicine not only relieve pain but also prevent long-term complications by addressing underlying causes. Key strategies include:

Regular Chiropractic Visits: Routine adjustments maintain joint alignment and reduce nerve pressure, preventing chronic issues like sciatica or fibromyalgia.
Consistent Exercise: Daily stretching and strengthening enhance joint stability and nerve health, supporting recovery from complex injuries.
Healthy Lifestyle Choices: Maintain a healthy weight, eat an anti-inflammatory diet, and practice good posture to reduce stress on joints and nerves.
Naturopathic Support: Work with a naturopath to optimize nutrition and lifestyle factors for long-term wellness.
Early Intervention: Seek care at the first sign of pain to prevent progression to chronic conditions like osteoarthritis or severe sciatica.

Conclusion

Joint and nerve pain, whether from personal injuries like MVAs, work-related trauma, or chronic conditions like osteoarthritis or fibromyalgia, can significantly impact daily life. Chiropractic care combined with stretching exercises and integrative therapies offers a powerful, nonsurgical solution to manage and prevent pain. By addressing joint misalignment, enhancing muscle function, reducing inflammation, and relieving nerve pressure through massage, acupuncture, nutrition, and naturopathy, this approach targets the root causes of discomfort. By incorporating the stretching exercises above and seeking professional guidance, you can improve function, reduce pain, and enjoy a more active, pain-free life.

References

ChiroMed – Integrated Medicine. (n.d.). ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX. https://chiromed.com/

Dumoulin, Q. A., van Steenbergen, H. W., & van der Helm-van Mil, A. H. M. (2023). Correspondence on ‘Role of joint damage, malalignment and inflammation in articular tenderness in rheumatoid arthritis, psoriatic arthritis and osteoarthritis’. Annals of the Rheumatic Diseases, 82(7), e160. https://doi.org/10.1136/annrheumdis-2021-220511

Hurley, M. V. (1997). The effects of joint damage on muscle function, proprioception and rehabilitation. Manual Therapy, 2(1), 11–17. https://doi.org/10.1054/math.1997.0281

Jimenez, A. (2016, June). The importance of stretching and flexibility. El Paso Chiropractor Blog. https://www.elpasochiropractorblog.com/2016/06/the-importance-of-stretching-and.html

Luan, L., El-Ansary, D., Adams, R., Wu, S., & Han, J. (2022). Knee osteoarthritis pain and stretching exercises: A systematic review and meta-analysis. Physiotherapy, 114, 16–29. https://doi.org/10.1016/j.physio.2021.10.001

Puentedura, E. J., Slaughter, R., Reilly, S., Ventura, E., & Young, D. (2017). Thrust joint manipulation utilization by U.S. physical therapists. Journal of Manual & Manipulative Therapy, 25(2), 74–82. https://doi.org/10.1080/10669817.2016.1187902

Rhyu, H.-S., Park, H.-S., & Park, J.-S. (2015). The effects of isometric exercise types on pain and muscle activity in patients with low back pain. Journal of Exercise Rehabilitation, 11(4), 211–214. https://doi.org/10.12965/jer.150224

Russek, L. N., Block, N. P., Byrne, E., Chalela, S., Chan, C., Comerford, M., … Hakim, A. (2023). Presentation and physical therapy management of upper cervical instability in patients with symptomatic generalized joint hypermobility: International expert consensus recommendations. Frontiers in Medicine, 9, 1072764. https://doi.org/10.3389/fmed.2022.1072764

Steinberg, N., Tenenbaum, S., Zeev, A., & Hershkovitz, I. (2021). Generalized joint hypermobility, scoliosis, patellofemoral pain, and physical abilities in young dancers. BMC Musculoskeletal Disorders, 22(1), 161. https://doi.org/10.1186/s12891-021-04023-z

Tauqeer, S., Arooj, A., & Javed, K. (2024). Effects of manual therapy in addition to stretching and strengthening exercises to improve scapular range of motion, functional capacity and pain in patients with shoulder impingement syndrome: A randomized controlled trial. BMC Musculoskeletal Disorders, 25(1), 192. https://doi.org/10.1186/s12891-024-07294-4

September 8, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, El Paso TX, Electroacupuncture, Physio, Therapy chiropractic care, Dr. Alexander Jimenez, flexibility, genetics, injury treatment, integrative medicine, motor vehicle accidents, natural healing, stiffness

Stiffness Uncovered: Role of Genes in Limited Mobility

Why Some People Are Naturally Stiffer: The Role of Genetics and More

Have you ever noticed how some people can bend and stretch with ease while others feel stiff no matter how much they try? Flexibility varies widely from person to person, and while habits and age play a role, genetics can be a major factor in determining how naturally flexible—or stiff—someone is. This natural stiffness isn’t always a problem; it’s often just a normal variation in how our bodies are built. Understanding why some people are stiffer from a young age can help explain lifelong differences in range of motion and guide approaches to staying healthy and mobile.

The Genetic Influence on Stiffness and Flexibility

Genetics shape how our muscles and connective tissues are structured, which directly affects how flexible we can be. Connective tissues, like ligaments and tendons, are made up of proteins such as collagen, which provide strength and elasticity. Some people inherit gene variations that lead to stiffer connective tissues. For example, research suggests that mutations in genes like COL5A1, which control collagen production, can make tissues less elastic, reducing the natural range of motion (Xcode Life, 2023). This means that even from childhood, some individuals might struggle to touch their toes or perform deep stretches without effort.

Muscle fiber composition also plays a part. People with a higher percentage of slow-twitch muscle fibers, which are built for endurance, may experience more stiffness compared to those with more fast-twitch fibers, which are linked to explosive movements and greater flexibility (Alexander Orthopaedics, 2023). Additionally, certain genetic conditions, such as Ehlers-Danlos syndrome, can cause hypermobility (excessive flexibility), while other rare conditions might lead to stiffness. For instance, an inherited disorder resembling stiff-person syndrome has been observed across multiple generations, highlighting how genetics can cause joints to become rigid early in life (Moersch & Woltman, 1956).

Stiffness isn’t always a flaw—it can be a natural trait. Studies show that variations in genes affecting muscle and joint structure can create a spectrum of flexibility, with some people naturally stiffer as a protective mechanism against injury (PMC, 2020). This inherent stiffness may limit the range of motion but can also provide stability for activities such as weightlifting or sports that require strength over flexibility.

How Age and Habits Impact Flexibility

While genetics set the foundation, age and lifestyle habits can amplify or soften natural stiffness. As we get older, our muscles and connective tissues lose elasticity due to changes in collagen and reduced water content in tissues (Alexander Orthopaedics, 2023). This is why someone who was moderately flexible in their youth might feel stiffer in their 40s or 50s. However, age alone doesn’t tell the whole story—habits matter too.

Sedentary lifestyles, poor posture, or repetitive movements can tighten muscles and reduce flexibility over time. For example, sitting for long hours can shorten hip flexors, making it harder to bend forward. On the other hand, regular stretching or activities like yoga can improve flexibility, though the gains might be limited if someone’s genetics lean toward stiffness (Quora, 2023). Even with effort, someone with a naturally rigid body structure might not achieve the same range of motion as a naturally flexible person, showing how genetics can set a baseline that habits can only modify to a certain extent.

Clinical Insights from Dr. Alexander Jimenez

Dr. Alexander Jimenez, a nurse practitioner and chiropractor in El Paso, has spent years observing how genetics and lifestyle influence stiffness and injury recovery. Through his clinical practice, he notes that patients with inherent stiffness often report less flexibility from a young age, which can predispose them to certain injuries (Jimenez, 2023, https://dralexjimenez.com/). His approach combines chiropractic care, integrative medicine, and personalized treatment plans to address these natural differences and promote healing.

Treating Work, Sports, Personal, and Motor Vehicle Accident Injuries

Dr. Jimenez tailors his treatments to a variety of injury types, recognizing that stiffness and flexibility issues can complicate recovery. For work-related injuries, such as those from repetitive strain or heavy lifting, he uses chiropractic adjustments to realign the spine and relieve pressure on stiff muscles and joints. Sports injuries, like sprains or strains from overextension, benefit from targeted exercises and massage therapy to restore mobility while respecting natural stiffness limits (Jimenez, 2023, https://www.linkedin.com/in/dralexjimenez/).

Personal injuries and motor vehicle accident (MVA) cases often involve whiplash or soft tissue damage. Dr. Jimenez employs a combination of spinal decompression, acupuncture, and integrative medicine to reduce inflammation and promote natural healing. His dual role as a chiropractor and nurse practitioner allows him to integrate advanced diagnostics, ensuring treatments address both the injury and any underlying genetic factors contributing to stiffness (Jimenez, 2023, https://www.whatsapp.com/channel/0029VaLL6qY3rZZiMGQ0S32u/364).

Medical Care and Legal Documentation in Personal Injury Cases

In personal injury cases, especially those involving MVAs, Dr. Jimenez provides comprehensive medical care and meticulous legal documentation. He conducts thorough assessments to document the extent of injuries, using diagnostic tools like X-rays or MRIs to establish a baseline. This documentation is crucial for insurance claims or legal proceedings, ensuring patients receive fair compensation. His integrative approach, blending chiropractic care with medical management, supports recovery while providing evidence of treatment necessity (Jimenez, 2023, https://x.com/threebestrated/status/1947288030055678043).

Chiropractic and Integrative Medicine for Injury Causes and Health Enhancement

Chiropractic care and integrative medicine address the root causes of injuries, not just the symptoms. Dr. Jimenez uses spinal adjustments to correct misalignments that may worsen stiffness or limit motion, while massage therapy helps relax tight muscles. Acupuncture stimulates blood flow and reduces pain, aiding natural healing. Integrative medicine, including nutrition plans, addresses inflammation and supports tissue repair, thereby enhancing overall health and preventing long-term issues such as chronic pain or reduced mobility (Jimenez, 2023, https://www.instagram.com/reel/DMXxvgsiwAt/).

Clinical Correlation, Diagnosis, and Treatment

Dr. Jimenez’s dual-scope diagnosis combines chiropractic and medical perspectives to correlate patient injuries with their symptoms. For example, a patient with stiff joints after an MVA might undergo sophisticated imaging to assess spinal damage, followed by a treatment plan that includes adjustments, exercises, and anti-inflammatory diets. This approach ensures accurate diagnoses and tailored treatments, reducing the risk of future complications (Jimenez, 2023, https://www.facebook.com/reel/24240689962228572).

Preventing Long-Term Consequences

By addressing stiffness and injury early, Dr. Jimenez’s methods help prevent long-term consequences. Regular chiropractic care maintains joint function, while targeted exercises strengthen supporting muscles. Integrative therapies like acupuncture and nutrition enhance resilience, ensuring individuals can stay active and healthy despite genetic predispositions to stiffness (Jimenez, 2023, https://www.threads.com/@threebestratedofficial/post/DMXxwzOieix).

In conclusion, natural stiffness is a common variation influenced heavily by genetics, with factors such as muscle fiber types and gene mutations setting the stage for lifelong differences in flexibility. While age and habits can modify this trait, they can’t fully overcome a genetic baseline. Dr. Jimenez’s expertise in chiropractic and integrative medicine offers a path to manage stiffness and recover from injuries, promoting natural healing and long-term health through personalized care.

References

Alexander Orthopaedics. (2023). Why are some individuals more flexible than others? https://alexanderorthopaedics.com/blog/why-are-some-individuals-more-flexible-than-others/

Hopkins Medicine. (n.d.). Stiff person syndrome (SPS). https://www.hopkinsmedicine.org/health/conditions-and-diseases/stiff-person-syndrome-sps

Jimenez, A. (2023). Dr. Alex Jimenez health & wellness center. https://dralexjimenez.com/

Jimenez, A. (2023). Dr. Alex Jimenez DC, APRN, FNP-BC. https://www.linkedin.com/in/dralexjimenez/

Jimenez, A. (2023). WhatsApp channel. https://www.whatsapp.com/channel/0029VaLL6qY3rZZiMGQ0S32u/364

Jimenez, A. (2023). Facebook reel. https://www.facebook.com/reel/24240689962228572

Jimenez, A. (2023). Instagram reel. https://www.instagram.com/reel/DMXxvgsiwAt/

Michigan State University. (2024). Stiff person syndrome. https://healthcare.msu.edu/news/2024-06-13%20Stiff%20Person%20Syndrome.html

Moersch, F. P., & Woltman, H. W. (1956). Progressive fluctuating muscular rigidity and spasm (“stiff-man” syndrome): Report of a case and some observations in 13 other cases. JAMA Pediatrics, 112(6), 504-780. https://jamanetwork.com/journals/jamapediatrics/fullarticle/504780

PMC. (2020). Genetics of muscle stiffness, muscle elasticity and explosive strength. https://pmc.ncbi.nlm.nih.gov/articles/PMC7706646/

Quora. (2023). My body is naturally inflexible and stiff. I tried stretching a lot lately but still my flexibility is not improving much. Why is that? https://www.quora.com/My-body-is-naturally-inflexible-and-stiff-I-tried-stretching-a-lot-lately-but-still-my-flexibility-is-not-improving-much-Why-is-that

Three Best Rated. (2023). X post. https://x.com/threebestrated/status/1947288030055678043

Three Best Rated. (2023). Threads post. https://www.threads.com/@threebestratedofficial/post/DMXxwzOieix

Xcode Life. (2023). Is flexibility genetic? https://www.xcode.life/genes-and-fitness/is-flexibility-genetic/

Three Best Rated. (2023). Pinterest pin. https://www.pinterest.com/pin/1132936850022111288/

May 6, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Physio, Therapy acupuncture, chiropractic, Clinic, coach, decompression, flexibility, health, improvement, Injury, length of time, medical, MET, muscles, rehabilitation, sessions, tightness, treatment, wellness

Length of Time for Muscle Tightness Relief

For individuals dealing with or experiencing muscle pain and stiffness, how long does it take to loosen tight muscles?

Length Of Time to Loosen Tight Muscles

Tight muscles are often caused by overuse or strain, combined with muscle soreness, a common symptom of tight muscles. The soreness peaks around the third day and begins to subside, typically resolving within a few days. But if tightness persists or is accompanied by other symptoms like numbness, inability to move, or swelling, it’s important to consult a medical provider. (Spine Medicine and Surgery of Long Island, 2024) However, it can take much longer for individuals who have never stretched and have had tight muscles for years, depending on the severity, injury history, and underlying causes.

Factors Influencing Timeline

Consistent stretching can take anywhere from a few weeks to a few months to noticeably loosen tight muscles and improve flexibility. The specific time frame depends on factors like the severity of the tightness, underlying causes, and individual consistency with stretching. (Peterson Physical Therapy, 2024)

Severity of Tightness

Muscle knots and significant limitations in range of motion may take longer to resolve than minor stiffness.

Underlying Causes

If tightness is due to a specific injury or condition, addressing that cause is important for lasting and maintaining improvements. (Healthline, 2023)

Individual Factors

Genetics, age, and overall health can influence how quickly muscles adapt to stretching.

Consistency

Regular stretching, ideally daily or several times a week, is essential for feeling progress. (Mayo Clinic, 2023)

Stretching Routine

The length of time can vary based on the starting flexibility level and the specific stretching routine. (Mayo Clinic, 2023) It typically takes several weeks of consistent stretching, at least 3-4 times a week, to notice flexibility improvements. Longer-term changes, beyond the initial feeling of being looser, usually take 8 to 12 weeks.

Consistency

Aim for at least 3-4 weekly stretching sessions, each lasting 20-30 minutes. (Harvard Health Publishing, 2022)

Hold Time

Hold static stretches for at least 30 seconds.
Longer holds (1-2 minutes) can provide deeper benefits.

Long-term Gains

For substantial and sustained improvements, stretching consistently for several months is recommended. (Mayo Clinic, 2023)

Initial Changes

Individuals may notice small improvements in the first few weeks, especially starting from a more inflexible position.

Influencing Factors and Results

Individual genetics, current flexibility level, and the specific exercises can affect how quickly improvements are seen and felt. (Peterson Physical Therapy, 2024)

What To Expect

Improvements

Within a few weeks, individuals might notice a decrease in the sensation of tightness or increased ease in reaching a stretch. (Peterson Physical Therapy, 2024)

Longer-Term Changes

Significant muscle length and flexibility improvements may take several weeks to months of consistent effort.

Maintenance

Once flexibility improves, ongoing stretching is needed to maintain those gains. (Harvard Health Publishing, 2022)

Treatment Options

Stretching, physical therapy, massage, and other therapies can help alleviate tight muscles and promote recovery. (Spine Medicine and Surgery of Long Island, 2024)
Consider professional guidance for specific concerns or limitations. Consult a physical therapist or healthcare provider for personalized recommendations.

The length of time to see results means consistency and patience are important.

Injury Medical Chiropractic and Functional Medicine Clinic

As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Our clinic integrates Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine to create customized care plans that promote natural healing, mobility, and long-term wellness. By focusing on flexibility, agility, and strength, we empower patients to thrive, regardless of age or health challenges. At El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately focus on treating patients after injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility, and agility programs tailored for all age groups and disabilities. We use in-person and virtual health coaching and comprehensive care plans to ensure every patient’s personalized care and wellness outcomes.

Understanding Long-Lasting Injuries

References

Spine Medicine and Surgery of Long Island. (2024). How Long Do Muscle Knots Last? Spine Medicine and Surgery of Long Island. https://www.spinemedli.com/how-long-do-muscle-knots-last/#:~:text=The%20duration%20of%20a%20muscle,chronic%20pain%20if%20left%20untreated.

Peterson Physical Therapy. (2024). How Long Does It Take to Improve Flexibility? https://petersenpt.com/how-long-does-it-take-to-improve-flexibility#:~:text=Over%20the%20years%2C%20I’ve,takes%20to%20become%20more%20flexible.

Healthline. (2023). Everything You Need to Know About Muscle Stiffness. https://www.healthline.com/health/muscle-stiffness

Mayo Clinic. (2023). Stretching: Focus On Flexibility. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931#:~:text=Stretch%20in%20a%20smooth%20movement,hold%20for%20around%2060%20seconds.

Harvard Health Publishing. (2022). Everyday Stretching. https://www.health.harvard.edu/everyday-stretching#:~:text=A%20daily%20regimen%20will%20deliver,or%20three%20times%20a%20week.

March 22, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Exercises, Physio, Sporting acupuncture, chiropractic, Clinic, decompression, flexibility, health, Injury, massage, mobility, movement, muscles, pain, quadriceps, relief, running, stretches, tightness, walking, wellness

Quadriceps Stretches: Essential for Leg Health

Can stretching quadriceps help relieve stiffness and pain and improve flexibility for individuals with consistently tight quadriceps?

Quadriceps Stretches

Walking, running, biking, and other daily activities can tighten the quadriceps muscles. The quadriceps are four muscles in the front of the thigh that extend the leg and strengthen the knee. Stretching the quadriceps may be a part of a home or gym exercise program or physical therapy treatment to maintain quadricep flexibility. Resting the quadriceps with an exercise program can greatly maximize mobility and prevent injury.

Tight quadriceps may sometimes result from injuries such as patellofemoral stress syndrome or iliotibial band friction syndrome. The quads may also become tight for individuals with spinal stenosis or other related problems with the lower back. (International Sports Sciences Association, 2023) Ely’s test, also known as the Duncan-Ely test, is one way to determine whether your quadriceps are tight. It is a physical examination used to assess the flexibility and potential spasticity of the rectus femoris muscle (a quadriceps muscle) by passively flexing the patient’s knee. Lie on your stomach and try to touch your foot to your buttocks. If you can’t, the rectus femoris, one of the main muscles, may be tight and benefit from quadricep stretches. (Olivencia, O. et al., 2020)

Safety and Precautions

Before trying this or any other exercise program, consult a healthcare provider to ensure exercise is safe for you and your conditions. A professional can help diagnose any overuse injury that might be causing tight quadriceps. Quadriceps stretches will be a little more comfortable after warming up. A few minutes of walking or biking will warm the quadriceps muscles to stretch more easily.

Stretches

To stretch the quadriceps, try the standing, side-lying, and prone quadriceps stretch once fully warmed up and after a workout. Individuals who frequently experience quadriceps tightness should stretch them daily. Incorporate all or some of these stretches into a cool-down or off-day flexibility routine.

Standing Stretch

The standing quadriceps stretch can be done anywhere in the office, gym, or outside. All you need is a place to stand. Here is how:

While standing, hold onto a countertop or back of a chair to help with balance.
Bend your knee by grasping your ankle.
Move your foot toward your buttocks.
Gently pull on your ankle to bend your knee as far as possible.
Maintain position for 30 seconds.
Return to the standing position.
Repeat the exercise 3 to 5 times with each leg.
Stop stretching if there are any sharp pains.

Side-Lying Stretch

The side-lying quad stretch lengthens the quadriceps. On the floor in a supported position can help focus on the stretch. Here’s how:

Lie on your side.
Bend the knee of your top leg as far as you can, gently pulling with your hand.
Maintain position for 30 seconds.
Return to the starting position.
Repeat the exercise 3 to 5 more times with each leg.

Prone Stretch

Stretch the quadriceps while lying on your stomach. In this position, the floor helps to stabilize the pelvis, minimizing rocking and maximizing the stretch. To do the stretch:

Lie on your stomach.
Bend your knee back as far as you are able.
Grab your ankle to pull your foot toward your buttocks.
Maintain position for 30 seconds.
Return to the starting position.
Repeat the exercise 3 to 5 more times with each leg.

If you have difficulty reaching your ankle, pull the leg up, wrap a towel or strap around the ankle, and use it to pull. This can help stretch the quadriceps effectively even if you cannot reach the ankle easily.

Injury Medical Chiropractic & Functional Medicine Clinic

Consult a healthcare provider or physical therapist to learn the recommended quadriceps stretches or other strengthening exercises. Keeping the quadriceps healthy will help keep the knees moving and maximize functional mobility. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Chiropractic Care For Leg Instability

References

International Sports Sciences Association. (2023). How to Release Tight Quads in 2 Simple Steps. ISSA. https://www.issaonline.com/blog/post/how-to-release-tight-quads-in-2-simple-steps

Olivencia, O., Godinez, G. M., Dages, J., Duda, C., Kaplan, K., Kolber, M. J., Kaplan, & Kolber (2020). THE RELIABILITY AND MINIMAL DETECTABLE CHANGE OF THE ELY AND ACTIVE KNEE EXTENSION TESTS. International journal of sports physical therapy, 15(5), 776–782. https://doi.org/10.26603/ijspt20200776

March 7, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Physio, Therapy acupuncture, alignment, bends, bone, children, chiropractic, Clinic, decompression, flexibility, fractures, greenstick, health, Injury, massage, medical, MET, not broken, proper, wellness

Greenstick Fracture Explained: A Complete Guide

Broken bones are common injuries. Because children’s bones grow rapidly, they have increased flexibility. When injuries, specifically fractures, occur, they do not always break cleanly across the bone or into pieces. What type of fracture is this, and how are they treated?

Greenstick Fracture

A greenstick fracture is a partial break in a bone that occurs when a bone bends and cracks instead of breaking into separate pieces. (Wolfe J. A. et al., 2019) The term is based on a young green branch that bends and splinters but does not break into pieces when bent. Only one side of the bone is broken, while the other side gets bent. Many children experience at least one fracture during their growing years. This is one of multiple fracture types seen in children. They can happen in adults but are uncommon.

Causes

Greenstick fractures mostly occur in infants or toddlers, sometimes in children during their early adolescent and pre-adolescent years. They are partial-thickness fractures (a break in a bone that doesn’t completely break it) characterized by a break on one side and a bend on the other. Buckle fractures and bow fractures are different types of partial-thickness fractures. Greenstick fractures commonly occur:

In children under 10 years old
Occurs when a child reaches out to break a fall
During motor vehicle collisions
Sports
Direct impacts
Non-accidental trauma

It is more common in long bones, including:

Radius
Ulna
Humerus
Fibula
Tibia
Clavicle

The fracture pattern often indicates a limb’s bending or contortion.

Symptoms

Greenstick fracture symptoms can include:(Atanelov Z, & Bentley T.P. 2025)

Localized swelling
Localized bruising
Pain
Deformity, such as the affected body part looking crooked or out of alignment.

Treatment

If the bone is not significantly bent out of alignment, a splint or cast may be all that is necessary to treat the break. If the bone is visibly out of alignment, it must be manually straightened before the limb is put into a cast. If the break is severe, surgery may be required. Fortunately, a growing skeleton can remodel bone, so fractured bones can often realign themselves over time with minimal intervention. Healing depends on various factors, including:

Age of the child
The severity of the break
Location of the break

The younger the child is, the faster the recovery will be. (Pountos I., Clegg J., & Siddiqui A. 2010)

Sometimes, the fracture must be bent back and repositioned in a fracture reduction procedure. An anesthetic may be used as the doctor manually realigns the bone into the correct position. After the reduction, a cast or splint will stabilize the bone and maintain proper alignment. Depending on how quickly the bone heals, a cast may be necessary for a few weeks, months, or longer, depending on the patient and/or underlying conditions.

Healing

Healing involves specialized cells that gradually rebuild and fine-tune the new bone.
The average time for a greenstick fracture to heal completely may take four weeks.

Injury Medical Chiropractic & Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Building a Stronger Body

References

Wolfe, J. A., Wolfe, H., Banaag, A., Tintle, S., & Perez Koehlmoos, T. (2019). Early Pediatric Fractures in a Universally Insured Population within the United States. BMC pediatrics, 19(1), 343. https://doi.org/10.1186/s12887-019-1725-y

Atanelov, Z., & Bentley, T. P. (2025). Greenstick Fracture. In StatPearls. https://www.ncbi.nlm.nih.gov/pubmed/30020651

Pountos, I., Clegg, J., & Siddiqui, A. (2010). Diagnosis and treatment of greenstick and torus fractures of the distal radius in children: a prospective randomised single-blind study. Journal of children’s orthopaedics, 4(4), 321–326. https://doi.org/10.1007/s11832-010-0269-3

February 28, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Chiropractic Care, Therapy acupuncture, chiropractic, Clinic, decompression, flexibility, health, Injury, MET, mobility, nutrition, pain, physical, rehabilitation, relief, Therapy, training, treadmill, walking backwards, wellness

Walking Backward to Alleviate Back Pain

Can walking backward on a treadmill aid in treating conditions and injuries, improving strength, gait, and mobility in the lower extremities and knee, hip, and ankle range of motion (ROM)?

Walking Backward On A Treadmill

Walking backward is often used in physical therapy to treat multiple conditions and injuries and help improve strength, gait, balance, and mobility in the lower extremities. It is also used to improve knee, hip, and ankle range of motion and lower back pain and burn calories.

The Difference Backward vs. Forward

The difference from forward walking is that certain motions are normal gait characteristics.

First, the leg swings through the air, and the heel lands on the ground.
Then, the straight knee bends slightly as you roll from heel to toe.
As this occurs, the opposite leg rolls from the toes and up into the air.
This heel-to-toe motion repeats, and normal walking takes place.

Reverse walking creates the opposite gait process.

The leg swings through the air and reaches backward with a bent knee.
The toes contact the ground, and the bent knee straightens as you roll from toe to heel.
Then, the heel leaves the ground with the knee straight, repeating the process.
The toe-to-heel gait can provide various benefits. (Cha H. G., Kim T. H., & Kim M. K. 2016)

Benefits

Walking backward on a treadmill benefits include:

Improved range of motion in the knee
Hamstring flexibility and mobility
Quadriceps strengthening

Walking backward also helps burn calories, improve heart function, and improve balance and stability. (Cha H. G., Kim T. H., & Kim M. K. 2016)

Knee Range of Motion

Reverse walking can help increase knee extension range of motion. (Zhang M. et al., 2022)
Individuals with knee injuries, surgeries, or arthritis may lose their knee extension or the knee’s ability to straighten.
The bent knee straightens fully when walking backward, moving from the toes onto the heel.
This helps to improve the range of motion into knee extension.

Quadriceps Function

Reverse walking can improve the function of the quadriceps muscles in the upper thighs. (Alghadir A. H. et al., 2019)
The quads are active when straightening the knee.
Exercises like quad sets, short arc quads, and straight leg raises increase quad strength.

Hamstring Flexibility

The hamstrings are located in the back of the upper thighs and work to bend the knees and extend the hips.
For individuals with tight hamstrings, a therapist may have you walk backward on the treadmill to improve the flexibility of the muscle group. (BBC, 2023)
When walking backward, the hamstring contracts to bend the knee as it swings through the air.
Then, the hamstring is stretched from the toe to heel movement, and the knee straightens.

Balance, Gait, and Mobility

Reverse walking can improve gait characteristics after an injury, surgery, or illness. (Balasukumaran T., Olivier B., & Ntsiea M. V. 2019)
Walking backward can help reset one’s gait and improve one’s ability to walk forward.
A study on stroke patients found that backward walking training was superior to standing balance training for improving balance and walking speed. (Rose, D. K. et al., 2018)

Burns Calories

Backward walking has been found to burn more calories than forward walking.
Walking backward uses up about 40% more calories per minute than forward walking at the same speed. (Cha H. G., Kim T. H., & Kim M. K. 2016)

Heart and Lung Function

Walking backward on a treadmill can also benefit heart and lung health.
Backward walking is more challenging and forces the individual to work harder.
Research shows it requires more oxygen and places more demands on the cardiovascular system. (Thomas K. S., Hammond M., & Magal M. 2018)
As a result, it improves heart and lung health better.

Conditions That Benefit

Individuals with a lower extremity impairment that results in loss of normal walking mobility may benefit from reverse walking. Common conditions that may help include: (BBC, 2023) (DelMastro H. M. et al., 2023)

Hamstring strain
Sciatica with tightness in hamstrings
Hip, knee or ankle surgery
Lower extremity fracture
Cerebral palsy
Multiple sclerosis
Parkinson’s disease
Stroke

A physical therapist will decide if an individual’s condition warrants reverse walking as part of a rehabilitation program.

Injury Medical Chiropractic and Functional Medicine Clinic

Control Foot Motion and Posture

References

Cha, H. G., Kim, T. H., & Kim, M. K. (2016). Therapeutic efficacy of walking backward and forward on a slope in normal adults. Journal of Physical Therapy Science, 28(6), 1901–1903. https://doi.org/10.1589/jpts.28.1901

Zhang, M., Pang, J., Lu, J., Kang, M., Chen, B., Jones, R. K., Zhan, H., & Liu, A. (2022). The Immediate Effect of Backward Walking on External Knee Adduction Moment in Healthy Individuals. Journal of Healthcare Engineering, 2022, 4232990. https://doi.org/10.1155/2022/4232990

Alghadir, A. H., Anwer, S., Sarkar, B., Paul, A. K., & Anwar, D. (2019). Effect of 6-week retro or forward walking program on pain, functional disability, quadriceps muscle strength, and performance in individuals with knee osteoarthritis: a randomized controlled trial (retro-walking trial). BMC musculoskeletal disorders, 20(1), 159. https://doi.org/10.1186/s12891-019-2537-9

BBC. (2023). Why walking backwards can be good for your health and brain. https://www.bbc.com/future/article/20231110-why-walking-backwards-can-be-good-for-your-health-and-brain

Balasukumaran, T., Olivier, B., & Ntsiea, M. V. (2019). The effectiveness of backward walking as a treatment for people with gait impairments: a systematic review and meta-analysis. Clinical Rehabilitation, 33(2), 171–182. https://doi.org/10.1177/0269215518801430

Rose, D. K., DeMark, L., Fox, E. J., Clark, D. J., & Wludyka, P. (2018). A Backward Walking Training Program to Improve Balance and Mobility in Acute Stroke: A Pilot Randomized Controlled Trial. Journal of Neurologic Physical Therapy: JNPT, 42(1), 12–21. https://doi.org/10.1097/NPT.0000000000000210

Thomas, K. S., Hammond, M., & Magal, M. (2018). Graded forward and backward walking at a matched intensity on cardiorespiratory responses and postural control. Gait & posture, 65, 20–25. https://doi.org/10.1016/j.gaitpost.2018.06.168

DelMastro, H. M., Ruiz, J. A., Simaitis, L. B., Gromisch, E. S., Neto, L. O., Cohen, E. T., Wong, E., Krug, R. J., & Lo, A. C. (2023). Effect of Backward and Forward Walking on Lower Limb Strength, Balance, and Gait in Multiple Sclerosis: A Randomized Feasibility Trial. International journal of MS care, 25(2), 45–50. https://doi.org/10.7224/1537-2073.2022-010

January 23, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Chiropractic Care, Therapy, Work Injury acupuncture, chiropractic, Clinic, decompression, flexibility, goals, health, Injury, massage, measurement, mobility, motivation, outcome, physical therapy, rehabilitation, tests, tools, wellness

How Outcome Measurement Tests Can Guide Treatment

Can individuals experiencing difficulty with functional mobility benefit from physical therapy to help them return to normal activities?

Outcome Measurement Tests

Outcome measurement tests assess the effects of a treatment plan on a patient. They can be used to determine a patient’s baseline function, monitor their progress, and evaluate the effectiveness of treatment. They also give the therapy team an effective way to measure mobility, flexibility, and range of motion.

Function and Purpose

Outcome measurement tests serve various purposes. These include: (American Physical Therapy Association, N.D.)

To assist in goal-setting
Provide motivation
To guide treatment
To give a prognosis for the specific condition
To justify the treatment

The physical therapist may use other functional outcome measurements to help assess physical therapy progress.

They may measure your strength and range of motion.
Balance and posture may be evaluated.

Effective functional outcome measurement tests must meet certain criteria to be useful in a physical therapy clinic. First, they must be reliable, meaning the results must be consistent with each patient and within groups of patients. They must also be valid to measure exactly what they are intended to measure. An effective measurement test must also be easy to administer, so it must be practical and simple. Outcome measurement tests must also be purposeful. For example, a balance test must reflect a patient’s current function and be related to their balance ability.

Common Outcome Measurement Tests Used

Common functional outcome measurement tools that a physical therapist may use include:

The timed up-and-go or TUG test is a simple assessment used to evaluate a person’s mobility and balance by measuring how long it takes them to stand up from a chair, walk a short distance, turn around, walk back, and sit down again; it’s often used to identify potential fall risks in older adults, particularly those with mobility concerns, as a longer time to complete the task may indicate increased fall risk. (Centers for Disease Control and Prevention, 2017)
The Tinetti balance and gait evaluation, also known as the Performance-Oriented Mobility Assessment (POMA), is a clinical test used to assess balance and gait abilities, particularly in older adults. It evaluates stability during various standing and walking tests and provides a score that indicates a person’s fall risk potential.
The Berg Balance Scale (BBS) is a standardized test for adults that measures balance and the risk of falling. It’s widely used and can be performed in various settings.
The six-minute walk test (6MWT) is a medical assessment in which a person walks as far as they can in a designated area for exactly six minutes. This allows healthcare providers to evaluate their functional exercise capacity. It is particularly useful for assessing patients with lung or heart conditions where walking ability might be compromised. The distance covered during the six minutes is the key measurement used to interpret the test results. (Ferreira M. B. et al., 2022)
The functional reach test (FRT) is a clinical assessment that measures an individual’s dynamic balance by determining the maximum distance they can reach forward while standing in a fixed position. It assesses their risk of falling by evaluating how far they can extend their arm before losing stability. The FRT is often used to assess older adults or individuals with potential balance issues.
The Oswestry low back pain disability questionnaire is a self-administered questionnaire used to measure the level of disability a person experiences due to low back pain. It assesses how the pain impacts their daily activities in various aspects of life, such as personal care, work, and social life; a higher score indicates greater disability.
The functional independence measure (FIM) assesses a patient’s ability to perform daily activities independently. It also measures the patient’s disability level and how much assistance is needed.

Functional outcome measurement tests provide a starting point for developing physical therapy goals. For example, if the TUG test takes 19 seconds, individuals may aim for 10 seconds. A TUG score that falls at or over 10 seconds indicates reduced physical capacity (Kear B. M., Guck T. P., & McGaha A. L. 2017). This can be the motivation needed to reach physical therapy goals.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Understanding The Effects of Personal Injury

References

American Physical Therapy Association. (N.D.). Outcome Measures in Patient Care. https://www.apta.org/your-practice/outcomes-measurement

Centers for Disease Control and Prevention. (2017). Timed Up & Go Assessment. Retrieved from https://www.cdc.gov/steadi/media/pdfs/steadi-assessment-tug-508.pdf

Ferreira, M. B., Saraiva, F. A., Fonseca, T., Costa, R., Marinho, A., Oliveira, J. C., Carvalho, H. C., Rodrigues, P., & Ferreira, J. P. (2022). Clinical associations and prognostic implications of 6-minute walk test in rheumatoid arthritis. Scientific reports, 12(1), 18672. https://doi.org/10.1038/s41598-022-21547-z

Kear, B. M., Guck, T. P., & McGaha, A. L. (2017). Timed Up and Go (TUG) Test: Normative Reference Values for Ages 20 to 59 Years and Relationships With Physical and Mental Health Risk Factors. Journal of primary care & community health, 8(1), 9–13. https://doi.org/10.1177/2150131916659282

January 11, 2025

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Chiropractic Care acupuncture, back, chiropractic, Clinic, decompression, flexibility, Injury, MET, mobility, muscle, pain, prevention, rehabilitation, release, relief, spine, strengthening, stretches, tension

Effective Back Stretching Exercises for Pain Management

Can knowing how to stretch your back help reduce pain and improve your range of motion?

Stretch Your Back

Over time, muscle tension can cause significant back pain and increase the risk of a back injury. Getting into a regular back stretching routine can help prevent back and spinal issues. These exercises can be performed when your back hurts to ease a backache or to avoid future problems. However, before beginning an exercise or stretch regimen, talk to your healthcare provider about any questions and what is safe for you. A few things to be mindful of are:

When stretching, don’t try to push past your pain limit.
Listen to your body, which leads to a calmer nervous system.
Take special care when stretching during pregnancy, as the hormones supporting your pregnancy could lead to overstretching or injury.

Warm Up

Stretching cold muscles can lead to injury. Always warm up first.

Do between five and 10 minutes of mild activity, such as walking.
Apply heat for 15 to 20 minutes before stretching.

Knees-to-Chest Back Stretch

To perform:

Lie on your back with your feet flat on the floor.
Bring your legs toward your chest With your knees bent.
Place your hands behind your thighs or on the shins, and pull the legs down toward your chest.
Pull until there is a gentle stretch.
Hold for 15 seconds.
Return to the starting position.
Do a total of 10 reps.

Supine Twist Back Stretch

To perform:

Lie on your back with your knees bent and feet flat on the floor.
Keep your back flat on the floor, rotate your hips to the left, and lower your legs until you feel the stretch.
Hold for 15 seconds.
Return to the starting position.
Next, rotate the hips to the right and lower your legs to the floor until you feel a gentle stretch.
Hold for 15 seconds.
Return to the starting position.
Repeat for nine reps.

Prone Bridging Back Stretch

To perform:

Lie on your stomach.
Prop yourself up on your elbows.
Extend your back.
Start straightening your elbows, further extending the back.
Continue straightening the elbows until the stretch is felt.
Hold for 15 seconds.
Return to the starting position.
Repeat for nine reps.

Supine Butt Lift Back Stretch

To perform:

Lie on your back with your knees bent and feet flat on the floor.
Push down through the feet as you slowly raise yourself off the floor.
Hold for 10 seconds.
Return to starting position.
Repeat for nine reps.

Seated Forward Curl Back Stretch

To perform:

Sit in a chair with your feet flat on the ground.
Bend forward until your chest is on your thighs, and you can touch the ground with your hands.
Hold for 10 seconds.
Return to the starting position.
Repeat for nine reps.

Side Stretch

To perform:

Stand up straight with your arms at your sides and feet shoulder-width apart.
Bend sideways to the left while sliding your left hand down your thigh and reaching your right arm over your head.
Hold for 10 seconds.
Return to the starting position.
Now, bend to the right while sliding your right hand down your thigh and reaching your left arm over your head.
Hold for 10 seconds.
Repeat for nine reps.

Other Treatments to Loosen a Tight Back

Many healthcare providers recommend other treatments for back pain before using medication. Recommended treatments that can help loosen the back include: (Sudhakaran P. 2021)

Acupuncture

Acupuncture needles are inserted in release points to unblock stagnated blood and energy circulation.
They have an analgesic, pain-relieving effect. (Foley C., & Litscher G. 2024)

Massage Therapy

Various massages involve kneading soft tissue in the back with hands, fingers, elbows, or instruments/tools/devices to relieve stress or pain.

Spinal Manipulation

Practiced by chiropractors, this therapy involves using the hands or instruments/tools/devices to manipulate the joints in the spine to relieve pain.

Tai Chi

Based on martial arts, slow movements, and deep breaths help to work muscle groups in flowing motions, supporting back strength and overall health.

Yoga

Yoga combines physical poses, breathwork, and meditation to help build strength, be restorative, and relax the body.

Anti-inflammatory Diet

An anti-inflammatory diet can also benefit tight muscles. (U.S. Department of Defense, 2012)
Incorporating foods like those on the Mediterranean diet, which emphasizes fish, vegetables, and olive oil, can help reduce chronic inflammation and help with back pain.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. We build optimal health and wellness solutions with primary healthcare providers and specialists to integrate a treatment plan to resolve musculoskeletal problems.

Stretching Benefits

References

Sudhakaran P. (2021). Acupuncture for Low-Back Pain. Medical acupuncture, 33(3), 219–225. https://doi.org/10.1089/acu.2020.1499

Foley, C., & Litscher, G. (2024). The Biggest Obstacle to the Integration of Acupuncture: The Meaning of Qi from the Ancients to Einstein. Medical acupuncture, 36(1), 5–11. https://doi.org/10.1089/acu.2023.0054

U.S. Department of Defense. (2012). Complementary Alternative Medicine for Low Back Pain. Retrieved from https://media.defense.gov/2019/Oct/22/2002198454/-1/-1/0/CAM%20FOR%20LOW%20BACK%20PAIN.PDF

December 10, 2024

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Chiropractic Care acupuncture, back, body, chiropractic, Clinic, decompression, dimensions, exercise, flexibility, health, Injury, massage, medical, mobility, planes of movement, posture, prevention, spine, strengthening, wellness

Exploring the Importance of Planes of Motion

Can understanding the planes of motion help individuals adjust fitness training to maximize fitness for physical and sports performance and reduce the risk of injury?

Planes of Motion

The body’s planes of motion are the sagittal, frontal, and transverse planes, which divide it into left and right, front and back, and top and bottom halves. The body moves in different dimensions during daily work, house chores, and physical activity/exercises. The movements in each plane correspond to forward/backward, side-to-side, and rotational motions. Think of each plane as an imaginary line or a pane of glass that divides the body into opposing segments when standing in the anatomical position. (National Academy of Sports Medicine, 2024)

Sagittal plane -Divides the body into right and left sides.
Frontal plane – Divides the body into front and back.
Transverse plane – Divides the body into top and bottom sections.

To determine the plane of motion of a particular movement, consider how the movement would interact with the imaginary lines or plates. When a movement runs parallel to the imaginary line, the movement is occurring in that plane of motion. For example, when going upstairs, the forward and upward movement at the hip, knee, and ankle occurs primarily in the sagittal plane because that movement runs parallel to the imaginary line that divides the body into right and left sides. Frontal plane movements occur while you walk up the stairs and reach for the handrail. The movement is in the frontal plane because the lateral hand reach runs parallel to the line, dissecting the body into front and back sections. If you turn around to look behind, the rotational movement occurs in the transverse plane because your upper torso runs parallel to the line, dissecting the body into an upper and lower section. Individual movements at any joint in the body can occur in a single plane or multiple planes. Complex movements usually happen in several planes of motion concurrently.

Sagittal Plane

Movement in the sagittal plane generally happens in front or behind. This is the most familiar plane of motion because many typical day-to-day activities happen within arm’s reach in front. Walking, texting, or computer work involves movement primarily in the sagittal plane. Several eating mechanics occur in the sagittal plane. Movements include:

Flexion – A bending movement that decreases the angle at a joint
Extension – An extending movement that increases the angle at a joint
Hyperextension – Extending the angle at a joint beyond neutral
Dorsiflexion – Bending at the ankle so the top of the foot moves toward the shin
Plantarflexion – Pushing the foot down and away from the body

Many strength-training exercises in the sagittal plane include biceps curls, forward or reverse lunges, squats, vertical jumping, running, downward dog, and yoga chair poses.

Frontal Plane

The frontal plane divides the body into front/anterior and back/posterior sections. Frontal plane movements are lateral or side-to-side and include:

Abduction – Moving the body or a limb laterally and away from the body’s midline.
Adduction – Moving the body or a limb towards the body’s midline.
Elevation – Moving the shoulder blades up.
Depression – Moving the shoulder blades down.
Eversion – Rolling the foot towards the inside/medial side.
Inversion – Rolling the foot towards the outside/lateral side.

Frontal plane movements are less common than sagittal movements. For example, individuals walk forward more than side to side or reach for something in front rather than directly to the side. Frontal plane movements in fitness include side lunges, lateral shoulder raises, and side shuffles, and in yoga poses, standing side bends and the triangle.

Transverse Plane

The transverse plane divides the body into upper/superior and lower/inferior sections. Transverse plane movements generally involve rotation. Movement in this plane is less common. Exercise injuries most often occur during transverse/rotational movements. (National Academy of Sports Medicine, 2024) Movements include:

Rotation – Moving the torso or a limb around its vertical axis.
Pronation – Rotating the forearm or foot to a palm-side or foot-side down position.
Supination – Rotating the forearm or foot to a palm-side or foot-side-up position.
Horizontal Abduction – Moving the upper arm away from the body’s midline when elevated to 90 degrees.
Horizontal Adduction – Moving the upper arm towards the body’s midline when elevated to 90 degrees.

Typical everyday activities in the frontal plane include turning the head to look behind or turning a doorknob. Exercises in the transverse plane include hitting a golf ball, swinging a baseball bat, or performing a seated twist.

Training Within the Planes of Motion Benefits

Training in all three planes can help with movement in several ways, providing greater ease in life and sports.

Prepares Body for Daily Tasks

Many traditional strength-training programs focus on training one muscle at a time, often in a single plane of motion. For example, weight lifters might do bicep curls to primarily work the biceps in the sagittal plane, a chest fly exercise to primarily work the pectoral muscles in the transverse plane, or lateral raises to work the shoulders in the frontal plane. However, compound exercises have recently become much more common. Compound movements allow individuals to train several muscle groups simultaneously and in different planes of motion.

In this way, training activities mimic daily living activities. For example, individuals often lift several heavy bags of groceries and turn to open the car or trunk, involving both sagittal and transverse movement. Preparing the body for complex activities with compound exercises allows individuals to perform them more easily throughout the day.

Prepares Body for Sports and Physical Activities

Complex multi-planar movements help prepare for safe and effective physical activity and sports performance (National Academy of Sports Medicine, 2024). Researchers and experts understand that many physical and athletic activities require the body to move in different directions, often quickly and under high stress. Several studies have found that anterior cruciate ligament/ACL injuries are more likely to occur during multi-planar rather than single-planar movements. (Quatman C. E., Quatman-Yates C. C., & Hewett T. E. 2010) Training the body to perform multi-planar movements safely and effectively through exercise can help reduce the risk of injury during daily activities or stressful athletic competitions.

Encourages Variation For Full Body Strengthening

Individuals tend to fall into certain movement patterns, such as repeatedly performing the same fitness activity or exercises. This can cause them to have a favorite plane of motion. One way to break away from the same routine is to include movement from all planes of motion. For example, many abdominal workout machines help train in multiple planes of motion, challenging your body to move in different ways. Dumbbells, kettlebells, TRX straps, and bands allow individuals to move joints freely in various planes of motion and work several muscles.

Runners train primarily in the sagittal plane, even if they cross-train by swimming, cycling, or using cardio machines. For this reason, trainers and coaches often recommend doing some form of yoga or weight training that allows them to move their joints in different ways, including lateral movements or rotation. Even flexibility training should incorporate all three planes of motion. For example, walkers might choose to do a simple calf or hamstring stretch at the end of their workout but may also benefit from a seated spine rotation or a lying hip stretch.

Injury Medical Chiropractic and Functional Medicine Clinic

Understanding the concept and importance of training in the three planes of motion can help improve sports and physical performance and prevent musculoskeletal injuries. Chiropractic care aims to help individuals enhance movement with less pain due to condition, after injury, or surgery. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

The Difference of Using Custom Foot Orthotics

References

National Academy of Sports Medicine. (2024). Sagittal, Frontal and Transverse Body Planes: Exercises & Movements. NASM. https://blog.nasm.org/exercise-programming/sagittal-frontal-traverse-planes-explained-with-exercises?utm_source=blog&utm_medium=referral&utm_campaign=organic&utm_content=ReasonsToBecomeCES

Quatman, C. E., Quatman-Yates, C. C., & Hewett, T. E. (2010). A ‘plane’ explanation of anterior cruciate ligament injury mechanisms: a systematic review. Sports medicine (Auckland, N.Z.), 40(9), 729–746. https://doi.org/10.2165/11534950-000000000-00000

Tag: flexibility

Restoring Muscle Balance Through Integrative Chiropractic Care

Understanding Muscle Imbalances

Causes of Muscle Imbalances

1. Improper Exercise Routines

2. Sedentary Lifestyle and Poor Posture

3. Repetitive Movements

4. Injuries and Compensation

5. Structural and Anatomical Factors

6. Systemic Factors

7. Myofascial Trigger Points

Clinical Rationale for Integrative Chiropractic Care

1. Comprehensive Assessment

2. Restoring Spinal and Joint Mobility

3. Enhancing Nervous System Function

4. Reducing Muscle Tension and Pain

5. Supporting Healing Through Nutrition

6. Integrating Complementary Therapies

7. Empowering Patients Through Education

Can Core Exercises Help with Back Pain?-Video

Exercises to Correct Muscle Imbalances

Upper Body Exercises

Lower Body Exercises

Core Exercises

Integrative Therapies for Muscle Imbalances

1. Massage Therapy

2. Acupuncture

3. Nutritional Counseling

4. Naturopathic Approaches

Preventing Long-Term Complications

The Importance of Patient-Centered Care

Conclusion

References

Chiropractic Care and Integrative Medicine: A Holistic Approach to Joint Pain Relief and Recovery

Understanding Joint Pain: Causes and Risk Factors

1. Mechanical Factors

2. Degenerative Conditions

3. Nerve Compression

4. Generalized Joint Hypermobility (GJH)

5. Lifestyle and Environmental Factors

Overlapping Risk Profiles

The Clinical Rationale for Chiropractic Care, Stretching, and Integrative Medicine

1. Restoring Joint Alignment and Nerve Function

2. Enhancing Muscle Function and Proprioception

3. Reducing Inflammation and Pain

4. Preventing Long-Term Complications

5. Complementary Therapies

6. Patient-Centered Care

5 Things You Need to Know AboutLigamentous Injuries Before They Get Worse-Video

Stretching and Flexibility Exercises for Joint and Nerve Pain Relief

1. Cat-Cow Stretch (Spinal Flexibility)

2. Knee-to-Chest Stretch (Lower Back and Hip Flexibility)

3. Piriformis Stretch (Hip and Nerve Relief)

4. Hamstring Stretch (Lower Extremity Flexibility)

5. Shoulder Blade Squeeze (Upper Extremity Flexibility)

6. Standing Quadriceps Stretch (Knee and Hip Flexibility)

7. Neck Rotation Stretch (Cervical Flexibility)

Tips for Safe Stretching

Integrative Therapies for Enhanced Pain Relief

1. Massage Therapy

2. Acupuncture

3. Nutrition

4. Naturopathy and Health Coaching

Preventing Long-Term Joint and Nerve Problems

Conclusion

References

Why Some People Are Naturally Stiffer: The Role of Genetics and More

The Genetic Influence on Stiffness and Flexibility

How Age and Habits Impact Flexibility

Clinical Insights from Dr. Alexander Jimenez

Treating Work, Sports, Personal, and Motor Vehicle Accident Injuries

Medical Care and Legal Documentation in Personal Injury Cases

Chiropractic and Integrative Medicine for Injury Causes and Health Enhancement

Clinical Correlation, Diagnosis, and Treatment

Preventing Long-Term Consequences

References

Length Of Time to Loosen Tight Muscles

Factors Influencing Timeline

Severity of Tightness

Underlying Causes

5 Things You Need to Know About
Ligamentous Injuries Before They Get Worse-Video