NEVER Do These Stretches | Dr. Jon Saunders
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- Опубліковано 7 чер 2024
- NEVER DO THESE STRETCHES | Dr. Jon Saunders, Newmarket Chiropractor
Sometimes stretches can help, but when it comes to your spinal health, there are certain stretches you should avoid - they are just not worth the risk. Bad stretches for your spine can cause injury and/or exacerbate an underlying disc problem in your low back or neck. This video will show you 4 stretches you should avoid to keep your spine healthy and strong.
Our spine has natural curves to help it move and provide shock absorption capabilities. Our whole body is designed to move in a coordinated manner. Our movement deficient lifestyles, lack of posture awareness, and faulty movement patterns (e.g. lifting things lazily) is causing our spines to wear out prematurely. These factors can cause our muscles to tighten around our spines, in a desperate attempt to stabilize and protect sensitive tissues like nerves, ligaments, and discs. This is a protective mechanism that causes us to feel stiff and tight.
So, what do we do?
1) We try and stretch our tight, WEAK muscles. While this may give us momentary relief, the stretch reflex will be initiated causing our muscles to tighten right back up, often resulting in the muscles ending up even tighter than before the stretch!
2) We often choose stretches that are bad for our spinal biomechanics. We often stretch our spines (lower back and neck) into flexion over and over. This causes microtrauma to our discs, weakening them over time until they fail. The results? Disc issues. Not good.
In this video, I'm going to show you my top 4 stretches to eliminate from your routine. As well, if you shouldn't do these 4 stretches, what should you do?
I will discuss this at the end and provide you with 2 routines you can implement immediately.
chirofirst.ca/never-do-these-s...
#lowbackstretches #neckstretches #avoidthesestretches
CHAPTERS:
______________________________
0:00 INTRO
0:21 Spinal Biomechanics 101
1:44 Stretch Reflex
2:24 Stretch #1
3:08 Stretch #2
3:58 Stretch #3
4:42 Stretch #4
5:34 Stretch Alternatives
______________________________
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AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.
Any questions about the content or whether it is appropriate for you? Please leave them in the comments section below.
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Dr. Jon Saunders, B.Kin., D.C.
Chiropractic on Eagle
Newmarket, ON L3Y1K5
Tel: 905.953.1028
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Thanks Dr. Jon!
Looking forward to knowing on how to do the proper stretches.
More to come!
this is pretty eye opening and educating, i was hoping maybe you could make a vid telling people what stretches you CAN do? i love doing lying down mountain pose with my arms above my head and the childs pose, ill try cut out the other stretches that bend the lower back too much. Thanks!
Sure, will do...in the meantime, try doing some of the core stability and neck mobility I point to at the end of the video.
Thank you so much 🙏
It was what I wearing for
I intuitively knew those exercises not helping me but. , because it was recommended by so many “ professionals “ I was been doing it many years.
I really appreciate your work.👍
You're so welcome!
Thanks for this info. As yoga teacher, this is important to know.
Absolutely!
Thanks Dr Jon. Another great video. Life changing for the better!! I was doing the pull knees to chest on occasion!! Yikes!
Happy to help!
Thank you.
You're welcome!
Wow! all the stuff we learned , no good anymore! looking forward to the alternatives!
More to come!
Thanking you sir
My pleasure!
Thank you Dr Jon, thank you for your generosity on sharing your knowladge 🙏
My pleasure!
Have any questions? Ask below. Instead of stretching your lower back you should be focusing on your hips: ua-cam.com/video/_rkubey8EBk/v-deo.html
One or two of those stretches I used to do in Yoga! What I would like to know what is the best type of stretches to do before going outside to work in the garden. I had to have a break from gardening as my lower back got really sore so now better and ready to go again but with caution.
Best to do some simple core stability exericses to warm up your spine...cat cow can be good as well as long as you don't go to end ranges forcefully...all the best!
thank you!! I’ve always hated neck rotations, especially since no one ever supports their head and I felt like my head was too heavy to be doing that to my neck. I rather hold on one side with head supported by a hand
Agreed!
Thank you so much for everything Dr. Jon ! I feel the power and sincerity in your work. Right now my mission is to start breathing from my diaphragm. Any recommendation for how to proceed on this quest safely ? A few of the stretches in a book I read on diaphragmatic breathing were on your never do list. Thanks again so much for your help Dr. Jon !
You are so welcome!
Dr Jon this is great but what do you think about the posture pump to counteract the forward neck problem?
It will provide a good passive stretch, but without the proper exercises and spinal care it likely alone won't fix forward head posture...all the best!
So I was doing it wrong. Thanks Dr. Jon for the information!
My pleasure!
Dr. Saunders. Love your videos. I found them because of my cervical radiculopathy Your videos were very helpful although it's still with me I saw this post and had a question. Like many others I do the last 2 all the time or something similar. Is it OK to do knees into chest if your butt is down and your spine is not flexing. I bring my knees up over my hips all the time and use it as a lower back release. Just wanted to get your thoughts Thanks!
Yes it sounds like it would be OK, but that sounds difficult to do. :)
Thank you Dr Jon. Maybe you can post a video on how fix my itband. I've been suffering from it for almost a year now and went to 4 chiropractor/physical therapist but I'm still in pain. I even had bruises on my legs with the last chiro I went to. Is there anything I can do at home to ease the pain. Thank you ☺️
Will add it to my topic list for a future video...one suggestion would be to get another opinion to confirm it is in fact your IT band causing the problem....best wishes!
So what I’ve understood from this video is that most of these stretches are bad IF you are always over stretching, already have a disc bulge or instability/weakness.
I’m also assuming you would rather encourage lumbar extension instead of lumbar flexion to reduce influence of an anterior or lateral spinal disc bulg. However, what if they have careers that require them to sit or stand for long periods. Resulting in chronic muscle tension.
Are modified versions of these stretches still okay for a regular healthy person to stretch their hips. The glute medius, piriformis, and hamstrings can influence a lot of pain and pressure, sometimes on the sciatic nerve, if left shortened.
Do you have recommended lower back stretches you could demonstrate?
Yes, yes, yes, and yes! :) Will do a future video, although this may help: ua-cam.com/video/_rkubey8EBk/v-deo.html
THANK YOU VERY MUCH - this is soooooo important to know.
I have damaged my disk with "try reaching the toes". I can only talk for Austria in Europe and from my experience: It is horrible, that beginning from school and then from all different media, even from the health insurance itself and of course also from any standard physiotherapist - all of them are promoting most these hurting and dangerous stretches without end and tell you, you should do them. Maybe good for health business, but very bad for you and for the national economy, as all of these ill people cost a lot of money, besides the suffering, they have to go trough.
Thanks for your comment and watching. Take good care.
Hey doc can you do a video about snapping and squishing sounds in neck
Something like this? ua-cam.com/video/wcSikxV-C4A/v-deo.html
what do you think about inversion table stretching for hip and lower back
If slow and controlled it can be effective, but one has to be careful.
My back especially one side of my hip gets to hurting so bad that I can't walk unless I stretch out touching my toes?
What else can I do?
Hi Doctor Saunders, are any spinal twists ok such as chair or yoga. Sitting straight up crossing leg over or not and reaching side to side around the back?
Yes if you perform them gently and don't have any lower back disc issues.
First I want to thank you dr for this video because I am doing these streches after my home workout, but Dr. Streches of full body need to be done after exercise and i have back pain too. Is there any other option?
Yes check out some of my other videos...best wishes.
I do #3 and #4 daily bcuz my scoliosis causes me pain so I stretch like that to temporarily relieve it and hear them crack but now I don't know what to do to stretch them well to relieve the pain
i do the laying down stretch from your recent stretch video all the time because I find relief and comfort in that position but it's not enough and it doesn't do anything for my horrible neck pain
Try focusing on some stability exercises to keep your core strong...and I would ask your health care provider for specific advice because depending on the severity, location, etc...they will likely be able to give you more specific advice...best wishes!
Very interesting Dr. Saunders thanks for the advice! I just started doing yoga and was wondering why I started having some low back pain (mild) when I was expecting to see mostly benefits, do you think it is still ok to do these with a very limited motion and not force oneself or stop doing them completely?
I'd definitely stop the ones that are causing pain completely...all the best!
Ok, but that leg crossover- I lay flat, left knee barely bent & flat/ straight. Right leg, bent, and gently lay the knee & lower leg across the straightish leg. No forcing, just gravity to pull the knee across or towards the ground. I never twist as hard as this example, or put my leg that's crossed over- straight. Is that ok, for low back stretch/ sciatica?
If you perform it very gently it should be OK.
Okay what the best stretches for all muscles? Can you make opposite viedo on that ?
Yes, will do!
All my life through school and the military i was always taught to touch my toes before running or any exercise!
Maybe that's why my back is such a mess??
So with stretch #1 it's ok if you do it with straight back (instead of rounded)? Or do you recommend to leave out touching your toes altogether?
Yes much better if you can keep your back "flat" or "neutral", but you may find it difficult if you have tight hamstrings.
The actions in these two videos are different. One video says you can do it, and the other says you can't do it. The doctor does that video. Thank you.
If you have any disc issues, even if minor and not causing any pain, avoid these exercises. If you are being monitored by your health care provider, some of them "may be" ok, but often still not worth it in my opinion. All the best!
what about the figure 4 stretch for piriformis? same damage to lower back?
That will be ok if you do not round your low back when you flex forward...all the best.
Are spinal twists safe for the back, either sitting or lying down ? Separately also wondering about childs pose since it's upside down bringing knees to chest ? My goal is to increase the quality of my diaphragmatic breathing, and in two books spinal twists are highly recommended for this goal. I'd send you the photo from the book but looks like UA-cam comments won't let me. It's more or less the first things that come up on google images
Any rotation in the lumbar spine can be risky IF you have underlying disc issues - sometimes they can work well if you are very careful; but for most people with any disc damage/arthritis I do not recommend them as I've seen them cause disc bulges and herniations many times. Hope this helps.
My chiropractor does lower back adjustment to me x2 a week. According to what you said, it could give microdamage on my disc and make my lower back unstable. I'm confused
The prolonged stretch could, the adjustment is very different, much more specific with a higher velocity and will be fine. Best wishes.
You say that neck rotations are not good to do, but in one of your other videos that I watched (specifically on neck stretches) you recommended neck rotation! So which is it? Good or bad?
Full neck circles are not good for many neck conditions so not worth doing them.
Hi Dr. Saunders! Thank you for the informative video, I’ve been doing two of those stretches every day.
I have a separate question: I’ve been doing an exercise (plank with side hip dip)... essentially I get in plank position and touch the ground with my hips, rotating from left to right and back.
While I’m doing it I don’t feel any strain on lower back, however I do feel like it’s a bit strenuous for my mid section around my waist... is that exercise okay to do?
Thank you so much!
It sounds fine as you seem to be avoiding rotation in your lumbar spine unless I'm not understanding your movement description...all the best!
I've been doing every one of these stretches...and wondered why it wasn't helping/causing more pain-
I see people everyday doing them...occassionally they can be helpful, but only for specific cases...all the best!
Have been doing these for years. Chiropractor has been doing it for years
Best to focus on stabilty and core strength...best wishes!
😳 several of these stretches are done regularly during yoga! I think when the instructors doing these I should just sit them out.
Smart.
What the hell😰 My physio had me doing some of these stretcher for my sciatica😨
Yikes!?
But at my yoga classes we always do the first 3 poses!!! Should I stop doing yoga
Yes very common in yoga...for young people with no degeneration or disc problems they can get away with it...however, over time those movements will cause more damage than good...yoga is great, don't stop...just focus on the other poses more that don't force your lower back into flexion passively...all the best!
But yogis have been doing all these stretches for a very long time...some well into old age and are super flexible because of it? I'm so confused now haha
Yes...most "healthy" and "flexible" people will get away with doing them for years before seeing problems...don't get me wrong, yoga is great for most people, but some of the movements should be avoided. All the best!
Like, all of these stretches is what they had us do in school every day in gym..
No kidding!
So you call these stretches we should never do but it seems like the first few were just bad because you rounded your back. In yoga my instructor would always stress keeping a straight and long spine. Keep the back straight and hinge at the hips. Youre trying to stretch your legs, not the back. Just a thought while watching this!
You are correct...there are some great yoga teachers and practitioners that understand this...it seems you have found one. :) Most people do these without a thought and end up injuring themselves...best wishes!
Good grief! These are all taught in yoga. Yep doing more harm than good.
Yes, there are plenty of more safe yoga movements, or stretches you can do.
Neck is wrong l think
Not understanding your comment?