Shoulder Pain? Be Cautious with Stretching! Li's Warning Story

Shoulder Pain? Be Cautious with Stretching! Li's Warning Story"Oh no, shoulder pain again!" Li, a 59-year-old woman, sighed helplessly. Her daily standing teaching job put immense pressure on her shoulders and back

Shoulder Pain? Be Cautious with Stretching! Li's Warning Story

"Oh no, shoulder pain again!" Li, a 59-year-old woman, sighed helplessly. Her daily standing teaching job put immense pressure on her shoulders and back. To alleviate the discomfort, she heard that stretching was a good option and started incorporating it into her daily routine. However, after 8 months, Lis back pain intensified and became unbearable. A thorough examination at the hospital revealed a malignant tumor in her back muscles!

Li's experience sparked discussions about stretching: is it truly safe and effective? After learning about Li's stretching habits, Dr. Zhang Yi-san identified the issue to be her stretching technique. Her daily stretching involved excessive force and prolonged durations, completely disregarding the natural limits and states of her muscles and bones. Dr. Zhang candidly criticized her wrong approach, explaining, "Incorrect stretching techniques can lead to muscle fiber damage, and over time, may even cause muscular diseases."

While muscle diseases rarely morph into malignant tumors, Li's case serves as a stark reminder that inappropriate stretching can indeed have severe consequences in extreme circumstances. Dr. Zhang emphasized that moderate and correct stretching can enhance muscle elasticity, improve blood circulation, while improper stretching can result in muscle injuries or even contribute to tumor development.

So, why does improper stretching increase the risk of disease?

First, when we overstretch, muscles are subjected to prolonged overload, exceeding their tolerance threshold, leading to microscopic tears within the muscle cells. These tears usually repair themselves, but when they occur frequently, they trigger an inflammatory response. An inflammatory environment is a significant catalyst for tumor growth! Therefore, excessive stretching elevates the risk of muscle diseases and even tumor development.

Second, excessive stretching can overstretch the connective tissues supporting the muscles, weakening their support capacity. Over time, muscles become like "rootless duckweed", vulnerable to external forces, causing structural damage.

Hence, how can we stretch correctly?

Dr. Zhang points out that stretching should be done with moderate force, holding each stretch for 15-30 seconds and repeating each movement 3-5 times. Before engaging in any new exercise or stretching, it's best to consult a professional to ensure the chosen method benefits your body.

Li's ordeal teaches us that even seemingly simple stretching must adhere to scientific principles. Like breathing, stretching requires proper technique and rhythm. Just as we can't breathe haphazardly, stretching needs to be "gentle, slow, and controlled".

What benefits can correct stretching provide?

• Enhancing muscle elasticity, improving blood circulation, and relieving muscle stiffness.

• Promoting muscle recovery, minimizing risks of exercise-related injuries.

• Relieving work stress, relaxing the mind, and improving quality of life.

For individuals like Li, who engage in prolonged standing work, moderate stretching can effectively prevent muscle stiffness. Our muscles and ligaments gradually lose elasticity when inactive, becoming like old rubber bands that are prone to breaking. Sensible stretching can effectively enhance muscle elasticity and resilience, preventing this "rubber band snapping" phenomenon.

How long does it take to see results from stretching?

Dr. Zhang says it varies from person to person. Typically, if you diligently follow the doctor's prescribed stretching routine daily, noticeable improvements can be felt within a few weeks.

Li ultimately heeded the doctor's advice, determined to recover her health through the right approach. Her story reminds us that any form of exercise must be done within our capabilities, following scientific principles to truly achieve the goals of strengthening our bodies.

What are your thoughts on daily shoulder and back stretches? Feel free to share your views in the comments section!

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Stretching Types and Techniques

Stretching exercises come in numerous forms, with common ones including static stretching, dynamic stretching, and PNF stretching.

• Static Stretching: Maintaining a stretch position for a sustained duration. For example, extending your arm and gently pulling it backward, holding for 15-30 seconds.

• Dynamic Stretching: Stretching through movement, like arm swings, leg swings, etc.

• PNF Stretching: Utilizing the body's proprioceptive neuromuscular system, involving muscle contractions and relaxation during stretching for deeper effects.

When stretching, consider these tips:

• Gradual Progression: Don't overstretch initially; start with light stretches and gradually increase the range of motion.

• Controlled Force: Stretching should not involve excessive force. You should feel a slight pull in the muscles, not pain.

• Maintain Breathing: Breathe smoothly throughout the stretch, avoid holding your breath.

• Proper Posture: Ensure correct posture during stretching to prevent overstretching joints.

• Appropriate Stretching Duration: Generally, 10-15 minutes of daily stretching is sufficient.

Stretching Precautions

• Avoid Stretching Immediately Before or After Meals: Stretching before meals can lead to indigestion, while stretching after meals increases the burden on the stomach and intestines.

• Refrain from Stretching When Extremely Fatigued or Injured: Stretching when overly exhausted or injured can worsen the injury.

• Prioritize Comfort: If you experience pain, stop stretching immediately.

• Don't Overrely on Stretching: Stretching serves as an auxiliary method. True health requires a balanced exercise routine and a healthy diet.

Conclusion

Stretching exercises are an important aspect of fitness, helping us enhance muscle elasticity, improve blood circulation, alleviate stress, and elevate our quality of life. However, we must be wary of the risks associated with improper stretching. Only by mastering correct stretching techniques can we truly enjoy the benefits it offers.

If you have any questions about stretching exercises, please consult a professional. May you achieve a healthy body and a fulfilling life through scientific fitness practices!

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