Thank you to everyone who’s asked about my neck over the past couple of weeks… I’m pleased to say it’s definitely getting better.
With the help of regular adjustments, our amazing sports rehab team, a bit of acupuncture, plenty of stretching and what feels like a small Arctic load of ice packs, I was nearly back to full swing. Nearly!
That was until Wednesday, when I made the classic mistake of thinking I was 100% and helped lift a Chiropractic bed into our new clinic in Marlow… Let’s just say, lesson learned. Flared things right back up again but here we go again.
Despite the setback, I still managed to get out on Friday for Hyrox at the Excel in London doing the pairs event with Tom, who very kindly dragged me round the whole thing. It was an amazing event, full of energy, challenge, a bit of pain but 100% worth it. What a great experience.
Saturday brought the real highlight of the week: Onslow Sharks vs. Cranleigh Kookaburras. I’m sure you all caught the Match of the Day highlights, a game with far more intensity and drama than Arsenal vs. Chelsea, if you ask me. The lads played brilliantly, proud dad moment!
Yes! it’s official now… the Christmas tree is up! We are fully festive in the house and I feel like we’re actually ahead of the game this year (for once). With only two weekends left before the big day, it’s that time to enjoy the calm before the Christmas chaos begins.
Most of us stretch the same way we “eat healthy”. Only when we remember, only when we feel guilty, or only after something starts hurting.
And when we finally DO stretch?
We do it like we’re in a dramatic slow motion movie scene, grabbing a random muscle, pulling it violently and hoping something magical happens.
The truth is:
Most people stretch wrong. That wrong stretching is doing nothing… or worse, making things tighter.
Today, let’s expose the MOST common stretching mistakes and show you how Chiropractors really want you to stretch so your body feels looser, lighter and happier.
1. The “Hold and Pray” Stretch
You know the one…
You grab your hamstring, hold it for 7 seconds and pray your back pain disappears.
The problem?
Muscles don’t lengthen under panic. The short intense pull makes them contract even more.
Chiropractor Fix:
Stretch gently for 20-30 seconds, breathe slowly and allow the muscle to relax not fight you. This is a classic yoga tip, but it works, breathe in through your nose and out through your mouth. Simple fix but effective.
2. Stretching Only When Something Hurts
This is like brushing your teeth only when you have a cavity.
Pain = the LAST warning sign.
Not the starting point.
Chiropractor Fix:
Stretch daily or every other day. Your spine thrives on consistency, not emergency gymnastics.
3. Bouncing Like You’re a Basketball
This old school “bounce stretch” people learned in PE class?
Yeah… it’s terrible.
Bouncing = micro tears → inflammation → tightness → sadness.
Chiropractor Fix:
Slow, stable, controlled stretches only. Your muscle should feel a pull, not a jerk.
4. Stretching Cold Muscles
Jumping out of bed and reaching for your toes?
Your muscles are basically frozen from a night of inactivity, so take it easy, move around before your start stretching or exercising.
Chiropractor Fix:
Warm up for 2 minutes:
- March in place
- Gentle walking
- Shoulder rolls
- Hip circles
Warm muscle = safe stretch.
5. Forgetting the Muscle Groups That Really Need Love
Everyone stretches the hamstrings. No one stretches:
*Hip flexors
*Glutes
*Chest
*Upper back
*Neck stabilisers
Yet these are the ones destroying your posture. Have a look at the video below for my top stretches.
Chiropractor Fix:
Spend time on the areas that support your spine especially if you sit a lot.
6. Treating Stretching Like a Workout
If you’re sweating, grunting, or turning red…
You’re not stretching you’re wrestling yourself.
Stretching should feel good… not like a punishment for bad posture sins.
Chiropractor Fix:
If you can’t breathe comfortably, you’re going too far.
7. Using YouTube Flexibility Kids as Your Standard
Comparing yourself to a 19 year old gymnast who can fold like a human pretzel is not a stretching plan… it’s a self esteem attack.
Chiropractor Fix:
Stretch to YOUR range, not someone else’s.
Progress happens in millimetres, not backflips.
8. Ignoring Your Chiropractor’s Advice
Many spine issues come from tight muscles pulling your joints out of ideal alignment. Your chiropractor knows which muscles to stretch to support your adjustments and posture.
Chiropractor Fix:
Follow the personal stretch plan your chiropractor gives you it’s designed for your spine, not TikTok.
The Real Secret: Stretching Helps Your Adjustments Last Longer
When your muscles are flexible and balanced:
✔ your posture improves
✔ your spine moves better
✔ your adjustments hold longer
✔ your pain reduces faster
✔ your body feels younger
Stretching + chiropractic = the power couple your spine needs.
Final Word From Your Friendly Chiropractor
Stretching isn’t just “nice to do.”
It’s a spine saving habit.
When done properly, it keeps your:
- Joints moving
- Posture upright
- Muscles happy
- And… chiropractor smiling!
Stretch smarter, your back will thank you!
References
- Page, P. (2018). Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy.
- Behm, D. et al. (2021). Acute and chronic effects of stretching on flexibility and performance. Applied Physiology, Nutrition, and Metabolism.
- Nambi, G. et al. (2020). Effect of static and dynamic stretching on muscle performance and injury prevention. Journal of Bodywork & Movement Therapies.
- Bervoets, D. et al. (2018). The relationship between flexibility, posture, and low back pain: A systematic review. Musculoskeletal Science & Practice.
- Christiansen, T. et al. (2019). Chiropractic management of musculoskeletal conditions and the role of stretching. Chiropractic & Manual Therapies.
- ClinicalTrials.gov (2020–2024). Registered trials on musculoskeletal stretching approaches and spinal mobility outcomes.
If you are wanting to chat more about the information above then why not book a call with me and we can go into more detail? Click here to book or if you want to get an assessment then Book a consultation with a Chiropractor here
If you do know someone who wants more advice, please send them our details. You can send them this assessment as well to diagnose their back pain. It is a great tool to understand where your back pain is coming from, it is free and takes 60 seconds. Click here for assessment
