Stretching and flexibility is consistently a component of exercise prescription that is essential for recovery of neck and low back pain.. but why? Following an injury, our nervous system is wired to protect the injured site, creating "muscle guarding" or splinting of the area. When a muscle is in a protection pattern, it stays tight and short, limiting movement that could cause more injury to the area. This is an advantageous response, especially immediately following an injury, to prevent you from overusing the area as it heals. However, this response, once activated, tends to be hard to break. If activated too long, this response can cause permanent shortening to the muscle which will lead to a muscle imbalance that can create compensatory pain.

Muscle imbalance can also be created from prolonged and repetitive use of the body in a particular pattern or posture. Prolonged sitting at a computer, for example, tends to create short, tight suboccipital, upper trapezius, levator scapulae, and pectoral muscles from a forward, rounded head position. Concurrently, the opposing muscles of the lower trapezius, rhomboid, neck flexors, and thoracic extensors lengthen and weaken. This is a common muscle imbalance seen with postural syndromes.

To correct muscle imbalances either from a traumatic injury or from prolonged postural habit, stretching tight, short muscles is prescribed. Here are some tips in gaining the best benefits of your stretching program:

• Stretching is most effective if done to a warmed up body, about the temperature that causes a light sweat. So, completing cardiovascular exercise or taking a hot shower before stretching tends to help.
• For pain reduction, it is best to stretch muscles just prior to going to bed. The body heals at night and the muscles should be allowed to heal in a lengthened state.
• 30-60 second long gradual holds while deep breathing will allow a more effective stretch.
• Hold at the point of tension, relax, and wait until the muscle relaxes, allowing you to bring   yourself into a further stretch.
• Continue to stretch daily, until the muscle is no longer tight.
• When muscles are no longer tight, the body has returned to balance, and it is no longer necessary to stretch daily.
• Maintain flexibility by stretching once every 1-2 weeks. If tightness re-occurs, then go back to the daily stretching routine.