Step Into The Doorway To Pain Relief

Salah satu daripada cara untuk mengurangkan sakit-sakit atau lenguh-lenguh badan, termasuk sendi dan otot, terutamanya di bahagian dada, bahu, leher dan bahagian belakang/belikat adalah dengan melakukan senaman regangan di pintu.

Biasanya, sakit/lenguh di leher, dada dan bahu dikaitkan dengan kedudukan badan (postur) yang salah, terutamanya apabila duduk menghadap komputer terlalu lama, serta disebabkan oleh tekanan perasaan (stres).

Senaman regangan di pintu ini boleh dilakukan dengan 5 langkah seperti yang ditunjukkan dan diterangkan dalam artikel di bawah ini.

Selamat bersenam untuk kesihatan….

Step Into The Doorway To Pain Relief

Dr. Mark Wiley (May 09, 2012)

Sudden stiffness and pain can strike any time, any place, anywhere on the body. But you don’t have to suffer without fighting back. The key to quick pain relief: Release the tightness and stretch painful muscles to bring fresh blood to the area and restore range of motion. All you need is a doorway to anchor a few simple stretches.

In this case, it’s stretching in a doorway. Here are five ways you can do it:

Doorway Stretch One:

• Stand with feet parallel and just behind the doorway.

• Place your right forearm against the doorway frame. Make sure your arm is held at a 90-degree angle with palm flat against the jamb.

• Step forward with your right foot through to the other side of the doorway. Do not move your arm. You should feel a nice stretch across your right pectoral (chest) muscle. Hold for 20 seconds.

• If it is too painful to hold this position, take a shorter step forward.

• If you do not feel the stretch, then turn your torso toward the left while keeping everything else in place.

• After 20 seconds return to the starting position by stepping back with your right foot.

• Repeat on the left side.

Doorway Stretch Two:

• Stand with feet parallel and just behind the doorway.

• Place your right forearm against the doorway frame. Make sure your arm is held at a 120-degree angle with palm flat against the jamb.

• Step forward with your right foot through to the other side of the doorway. Do not move your arm. You should feel a nice stretch across your right pectoral (chest) muscle. Hold for 20 seconds.

• If it is too painful to hold this position, take a shorter step forward.

• If you do not feel the stretch, then turn your torso toward the left while keeping everything else in place.

• After 20 seconds return to the starting position by stepping back with your right foot.

• Repeat on the left side.

Doorway Stretch Three:

• Stand with feet parallel and just behind the doorway. Or, if you are too tall to allow a full arm extension toward the top of the doorway, kneel behind the doorway.

• Place your right forearm against the inside of the doorway frame.

• Slowly slide your arm up along the inside of the doorway frame. You should feel a nice stretch across your right pectoral (chest) muscle and around your shoulders and rotators.

• If you do not feel the stretch, lean slightly forward and that should do the trick.

• Hold for 20 seconds then return to the starting position by slowly sliding your arm back down the frame.

• Repeat on the left side.

Doorway Stretch Four:

• Stand with feet parallel and just behind the doorway.

• Place the palms of both hands flat on the back of the jamb, forearms held parallel to the floor.

• Slowly allow your upper body to lean forward and hold for 20 seconds. You should feel a stretch across your chest, along your ribs and/or between your shoulder blades.

• After 20 seconds return to the starting position. This is the warm-up for the next stretch.

Doorway Stretch Five:

• Stand with feet parallel and just behind the doorway.

• Place your forearms flat along the back of the jamb, triceps held parallel to the floor.

• Slowly allow your upper body to lean forward and hold for 20 seconds. You should feel a stretch across your chest, along your ribs and/or between your shoulder blades.

• After 20 seconds return to the starting position.

There are many ways a door jamb can be used to stretch the upper and lower parts of your body. These are just a few examples to get you started. The secret to the benefits of these doorway stretches is doing them slow and steady. Correcting your posture and moving every hour away from your desk also helps prevent the chest, shoulders and upper back from tightening. But if they do, these stretches are a doorway to pain relief.

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