Three ways to improve mobility are using an upper trap stretch, seated calf stretch and prone quad stretch.
Stretching is a very useful tool when trying to gain mobility in your muscles. There are lots of ways to stretch, but one effective way is to use a strap to help you gain more leverage. In this blog I will help explain three ways to use a stretching strap for common tight muscles.
- Upper Trap Stretch
- The Upper Trap is the large muscle that runs on the side of your neck and connects to the top of your shoulder. It can get tight and painful if you are stuck behind a desk for long periods of time. To stretch it, use the strap to anchor down the shoulder by placing the strap halfway between the neck and shoulder and use the opposite hand to pull down and away at an angle. At the same time side bend your neck to the opposite side of the strap and you should feel the upper trap begin to stretch. Hold this for 20-30 seconds three times in a row.
- Seated Calf Stretch
- During this stretch use the strap around the ball of your foot and pull back on the strap. At the same time try to bring your toes to your nose and hold for 20-30 seconds three times in a row. This stretch is best done after a bout of activity like a long walk or a run.
- Prone Quad Stretch
- The quads are sometimes a tough muscle to stretch and we can use the strap to help get leverage for it. Start by lying face down and put the strap around your ankle. Then bring your heel towards your hips. At the same time use your arms to pull the strap and assist the knee in flexing. You should feel a stretch in the front part of your leg. Hold this position for 20-30 seconds three times in a row.
If you would like to learn more about how to use a stretching strap, book an appointment with one of our therapists today so they can provide you with a comprehensive orthopedic evaluation to help you improve your mobility, reduce your pain, or improve your performance.