Stretching for the Equestrian Community

Stretching for the Equestrian Community

            “You’re not a rider unless you’ve fallen off seven times.” This is one of many proven mantras in the Equestrian community.  Equestrians are some of the toughest and strongest athletes I have come to know during my lifetime.  Over time, we riders learn numerous aids, cues, and body positions to influence and support a horse’s movement. A full day of schooling, showing, and barn chores can leave us aching and exhausted. As hopeful lifelong equestrians, we need to start thinking about how our own body’s health and flexibility affect the flexibility we strive for in our four legged partners. 

How can LYMBR help improve your riding?

         I have been an avid horse-lover, rider, and competitor since the age of 5. Spending hours in the saddle can really take a toll on your body, and it wasn’t until coming to LYMBR after a fall that I started to connect some dots. Equestrians tend to be creatures of habit. We mount, dismount, tack up, and connect with our horses through groundwork, always on the left side. It’s a repetitive lifestyle, and constantly performing the same movements over and over again creates muscle imbalances in our body. Imbalances lead to discomfort and often times pain. No matter their discipline, most equestrians struggle with tightness and sore muscles in the hips, adductors, glutes, calves, spine, chest, shoulders, and neck. We spend a lot of time and effort caring for our horses and honing in on our connection in the saddle;why don’t we spend as much time and effort on our own bodies? 

            As a therapist and a client, LYMBR has helped me understand both the individual functions of muscles and how they work together while in motion. Because each LYMBR session is completely personalized, everything is catered to reach your goals. With therapists experienced in a wide variety of sports and exercise modalities LYMBR is able target those tense muscles through an intricate series of stretches.  Learning how to target and lengthen those muscles while strengthening their counterparts has enhanced my riding enormously. Remember, for every working muscle, there is anopposing muscle working in the other direction. Also because I have become more open and available through stretching my connection to my horse feels stronger.

Lets go deeper…

         The pelvis and lower back are irritated in practically every rider. Riding can actually promote and enhance stiffness that leads to poor riding posture. It can block aids and movements from you to the horse creating a domino effect. Our hips are another point of interest, while riding, they are in constant flexion, leaving our hamstrings lengthened. Often when a rider is swinging their legs or cannot keep their legs in alignment, it is because our hamstrings are not as strong as our hips. We strive for symmetry in our horses and our own posture; we want to make it look like riding is easy! If we are dealing with discrepancies in our bodies, it will affect the way your horse responds while under saddle. This is why these issues can and should be addressed out of the saddle.

Whether you are a new rider who wants to help recover those newly hard-working muscles or a seasoned competitor hoping to improve for this upcoming show season, better mobility, flexibility and range of motion that comes from proper stretching will help take your riding to the next level.

Written by Samantha Fabrikant, LYMBR Stretch Therapist and Equestrian.

Get Greater Range of Motion in Your Golf Swing

Get Greater Range of Motion in Your Golf Swing

Now that golf season is here, many of our clients are making their way back to the links for some much-needed and long-awaited tee time. These early months of the golf season are extremely crucial. If you haven’t prepared your body for the technically challenging movements of golf, then your season may be over before it begins. 

In the past, we’ve covered how technically challenging and impactful a golf swing is on the whole body. When we think about stretching for golf, the focus is on relieving tension in the hips, adductors, and low back muscles to increase drive and create tension relief on the low back. These are the obvious areas to treat to allow for increased rotation and overall stability over the ball, but they are not the only muscles to investigate.

There are small nuances that go into the sport that can have a similar impact on your body’s range of motion and ability to function. One of those nuances is influenced by something we do every day; walking. With the implementation of golf carts people are walking less and less on the course, and although this is convenient, it’s really not doing your body any favors. Similar to hip and back overuse injuries of the golf swing, you can produce similar overuse injuries in your feet from walking, sitting, walking, and sitting again. This aspect of the game warms up the muscles, lengthens them, and then once you stop moving, contracts and thus shortens the muscles. Shortened muscles in the feet can lead to inflamed plantar fascia (plantar fasciitis), achilles/soleus injuries and calf tightness; all which eventually lead to limited motion and subsequently knee or hip problems.

When your feet are not functioning properly, the impact is felt on your golf swing. Your feet are first contact and therefore first to initiate the movement of the swing. If the range of motion of your feet and ankles are limited, then so will be your rotation. A limited ability of the feet will lead to limited follow through in the golf swing. 

At LYMBR we have specific protocol for feet, ankles, and toes to make sure you are getting optimal performance from those areas. Remember that feet are the first point of contact to the ground, if they are weak, then the rest of the body is functioning on an unstable foundation. By stretching your feet and ankles we can restore range of motion and overall flexibility of those specific muscles. This will make them more able to absorb impact, withstand hours of stop and start walking, and allow for proper rotation of the ankles through the duration of your swing.

Written by Conner Fritchley, Stretch Therapist in our Darien studio.

March Madness – Stretching for Basketball

March Madness – Stretching for Basketball

March Madness is here, so it’s time to discuss stretching for basketball. The fundamentals of basketball are simple to grasp; dribbling, the jump shot, the chest pass, the rebound.  Competitive-level players have mastered these abilities on a basic level and are always looking to hone their skills to improve their game.  The sport played at such a level requires quickness and agility, as angle, direction, and explosiveness of each movement is constantly changing.  Effectiveness of these movements is minimized in players with limited range of motion. By implementing specific stretch protocols into a basketball player’s daily routine, performance can be enhanced.

The stop-and-go nature of the game requires both agile and explosive movements. Proper extensibility of the quadriceps, adductors, glutes, hamstrings, and calves is necessary for those fast-breaks down the court, or powerful movements to the basket.  Dynamic stretching beforehand increases oxygen and blood flow to those muscles, preparing them for full range of motion through the joints.  It also stimulates the nervous system to increase awareness for performance.  It is this enhanced neuromuscular ability that could give a player that advantage early in the game.

Incorporating stretching into a basketball warmup can also help prevent injury.  Some of the most common basketball injuries include lateral ankle sprains, patellofemoral inflammation, and hamstring strains.  While injuries occurring from trauma to the area are unpredictable, others can be prevented using stretching. By stretching muscles surrounding the hips and knees, the stress of those muscles on the knee joint will decrease.  For example, the pulling sensation felt on the kneecap in those with patellofemoral pain can be lessened by stretching the IT band, quadriceps, hamstrings, and calves.  Decreasing the amount of stress on a joint can reduce inflammation and bring muscles to their optimal length without overlengthening them.

Although lower limb injuries make up the highest portion of basketball injuries, it is also vital for basketball players to maintain proper flexibility in their trunk and upper body.  Lumbar strains and sprains are the most common after lower limb injuries and are caused by trauma or overuse.  The twisting, pivoting, and bending movements a player must make to create space, combined with a rigorous schedule, predispose the muscles to overuse. Our lower back stretches emphasizing the quadratus laborum, lumbar fascia, and multifidus, will help relieve the tension carried in the lower back, bringing these muscles to their optimal length pre and post-workout.

Keeping a basketball player in good range of motion can only help to keep the body aligned and flexible to optimize performance.

Written by Ariel Scheintaub. Ariel is a Stretch Therapist in our Tribeca studio.
Stretching For Baseball – It’s A Whole Body Approach

Stretching For Baseball – It’s A Whole Body Approach

There isn’t a single muscle that isn’t tested when it comes to the full totality of the sports of baseball and softball. Every aspect of these games is both mentally and physically demanding. The mental aspect demands that players have a wealth of knowledge and strategy about the game i.e. pitch selection, hitting for contact or power, knowing when to steal, etc. However, if their bodies are not flexible, mobile, stable, and strong, then just understanding the game is not going to get them very far. At LYMBR we hope to assist our fellow baseball and softball players by stretching muscles involved in the three movements of the sports: swinging, throwing, and running.

THE SWING

In your swing you use your deltoids, infraspinatus, wrist pronators/supinators, psoas, hip rotators, and lats to complete the swing. However, the function of any and all successful swings begin in the same place: the hips. Bat speed, point of contact, and how far that contact will go is determined by the rotational force of your lower body. It doesn’t matter how strong your upper body is, you will never be able to hit it as far as someone with better lower body rotation. The muscles listed above are consequently lengthened and shortened to complete the motion of the swing. If you’re doing this multiple times a day, every day, for years on end, then those muscles will adapt to the length and motion you’ve made it comfortable with. It’s repetitive action, and it’s one of the most common muscular adaptations we see here at LYMBR. By stretching out the back, shoulders, hips, wrists, and forearms we relax your connective tissues and lengthen your muscles back to its original length. This creates muscle balance. Swinging a bat at a tiny ball moving between 60-100 mph is hard enough without a tight, imbalanced body.

PITCHING AND THROWING

If the old adage “the best offense is a good defense” holds true, then pitching and throwing create the trebuchet that defends the castle of victory from total onslaught. At its most base, you’re just playing catch, but pitching and throwing at its heart is primal, ruthless, and steeped in strategy. You must understand pitch variance, changing your delivery times, hitting your cut-off man from the outfield, whether or not to risk the far throw to home. What sets great arms apart from good arms is the overall comprehension of the throw itself. This is another motion dictated by the force production of your lower body translated to your upper body. We are using similar muscles to swing such as the hip flexors, hip rotators, rotator cuff musculature, deltoids, lats, and wrist pronators but now with more engagement from the pectoral muscles, the quads, glutes, hamstrings, and the muscles responsible for flexion in your back. If these muscles are tight or out of place, then they have a higher chance of misfiring along with a much higher chance of injury. By loosening these muscles, we improve the range of motion of the joint, which allows the joint to move in it’s normal range, rather than a limited range created by repetitive movement or overuse. This will reduce tissue trauma which could lead to inflammation or spasm and by increasing range we allow for proper motion which will reduce injury prevalence. When it comes to pitching, whether it be baseball or softball, efficiency is the name of the game.

RUNNING

Running is often undervalued in softball and baseball. Often for a good reason. This sport is highly technical and extremely strategic. If you are a power hitter with a cannon for an arm and a very high baseball IQ, then running and speed is not a prerequisite for you. However, a decent majority of baseball and softball players are not that and use speed as a way to get on base, make tough plays in the gap, and allow for more ground to be covered in the infield. Most of the athletes we see at LYMBR are not solely athletes. They’re students, they’re kids, they’re hunched over A LOT, and very rarely do we find they have proper posture. Improper posture will lead to a pelvic tilt either anterior or posterior. When our pelvis is not aligned with the rest of the body, force production from the legs will be drastically cut. By realigning the pelvis, we are putting our legs in proper position for power and force. This could be the difference between a stolen base and an out, a double play and an error, or a diving catch and a face plant. Baseball is not an endurance sport so to speak. The games can be grueling and tiresome, but the movements are usually Quick and explosive, followed by periods of rest. These quick movements can become problematic if the muscles responsible are tight or unconditioned. It will increase your chance of injury, and your central nervous systems response to the play will be slower. By stretching out the muscles responsible for running like the psoas, IT band, calf, glute, hamstring, and ankle muscles we can improve flexibility which will increase blood flow, energy levels, and provide more oxygenated blood and nutrients to your body. Stretching also primes the central nervous system for movement, so the quickness at which you respond during activity will subsequently increase.

The winter months were long with the lingering cold, the biting wind, and the decreased access to outdoor activities. But spring is here, which means that sports like softball and baseball are in full swing. A sport that combines physical activities such as swinging, throwing, and running. Activities, that without optimal flexibility, mobility, stability, and strength could cause season ending, or career ending injuries. If you’re ready to start your season now, if you’re ready to create the most efficient version of yourself, if you’re ready to reduce injury and increase performance, then please join us at one of our LYMBR studios.

A Note from an injured ball player: Listen to your body, if something doesn’t feel right, please get yourself checked. Take one game, or one season off, rather than dealing with an injury for the rest of your life. It takes 4-6 minutes to stretch your shoulder, and rotator cuff muscles to prevent injury and inflammation. Inversely, it could take up to 4-6 months,often longer, for a full rotator cuff recovery. Do the math, take the time, talk to experts, and take care of yourself. There is nothing more demoralizing than hurting yourself on the field, and never being able to come back from it.

Written by Conner Fritchley. Conner is a Stretch Therapist in our Darien studio and played High School Baseball.

Stretch Therapy for Yoga Practitioners

Stretch Therapy for Yoga Practitioners

Yoga is a wonderful discipline where the mind and body interact together to take the practitioner to different levels of self-awareness. One aspect not well understood is that Yoga is not only about stretching but also about strengthening, conditioning, proper breathing and balance. The demands of a 60 to 90-minute yoga class can leave the practitioner feeling sore, tight and tired.

How can LYMBR help to improve your yoga practice?

I’ve been practicing yoga for almost ten years and have been an instructor for half that time. Even though I’ve always been very flexible, there were always postures that were more challenging to me after years of practice. The work we do at LYMBR has helped me to understand better where my restrictions are and how to address them properly. Not only do I have a better understanding of how the postures work in my body, but also how to properly stretch those restricted areas and how to strengthen unstable areas so my body is more balanced. It is very important to understand that for every tight muscle in your body there’s another muscle somewhere else (antagonist muscle) that is not working properly.

Isolation is key when it comes to LYMBR stretches. When a yoga pose is done, there are multiple muscles being stretched. Let’s take a forward bend for example: calves, back of the thighs, hips, and lower back are under elongation forces, so it can be very difficult to decipher where the restrictions are happening along the connective chains.

It is very common for yoga practitioners to be unable to fully extend the knees when doing a forward bend. Usually this is blamed on the distal hamstrings, but the calves are also responsible for lack of full range of motion in the knee.  Another very common issue when dealing with forward bends is back discomfort, which is usually related to proximal hamstring tightness.

The more complex the muscle, the more stretches we must perform.

The stretches we do at LYMBR are very targeted and very specific. The more complex the muscle, the more stretches we must perform in that muscle to make sure we cover all the different aspects of those tissues: origin, insertion and diverse fiber orientations.

Let’s take the hamstrings for example: this group consists of three muscles (semitendinosus, semimembranosus and biceps femoris); with the work we do in our studios we target each one of them individually.  By isolating the muscles in that way, we undo the restrictions from the areas that otherwise are inaccessible through regular stretches. The hamstrings are not only responsible for hip extension and knee flexion, but key in knee rotation, thus the health of all three hamstring muscles are key for proper knee stability when performing a warrior pose and hip mobility when doing a downward dog.

Whether you want to get your body ready to start practicing yoga, or you are a seasoned practitioner who wants to take the practice to the next level, targeted personalized stretching will help you reach your goals.

Written by Adrian Garcia. Adrian is a Manager and Stretch Therapist in our Newton Studio, as well as one of our Therapist Trainers and a Yoga Instructor.