Start with “The Opposite”

The inspiration for this quote comes from Seinfeld, the episode where George does “the opposite” of what he normal does or thinks. He found that when he fought the urge to react with his most immediate instincts, and actually do the opposite, he was more successful in life.

 This idea often holds true when it comes to pain and movement. Barring any serious injury acuity, if someone has a painful and/or restricted movement, starting with the opposite direction can often help unlock the movement and reduce pain.

 Now it’s best to explore this idea under the guidance of a trained physiotherapist. There are some scenarios that will not respond well to this idea. However, there are many scenarios that will. Here’s a common thought process we run into, “something is painful and tight, let’s just stretch it!” Or push into resistance and hope for the best. It’s confusing because the “stretch” sensation can feel good, but this is misleading. The reason being it can sometimes be counterproductive to healing, not helpful, and/or irritating to nerves.  At times you might even experience, “the more you stretch the tighter and more painful it gets” locking you into a cycle of pain and tightness.

 Here’s another example of what we would see clinically and our solution instead.

 Patient A:

 “I tweaked my lower back about a week ago, it’s not terrible, but I feel really tight in my hamstring(s) and hips(s). Especially when I bend over. So, I’ve been stretching them, and it kinda feels good but I’m not sure if it’ helping. I found a few videos that showed me a few stretches.”

 Physio:

 “Initially, try this instead, started with opposite motion. Instead, of the classic hamstring stretch (hip flexion + knee extension), try moving in opposite direction. Try repeated dynamic hip extension and knee flexion. Often repeated “slacking” of the neuro-musculature-joint system can be less irritating or ischemic to the injured site.” 

 Another alternative that follows the same rules as “the opposite”, is antagonist isometrics of the area or movement in question. Try contracting, statically and gently, the opposite muscle group. In the case of tight hamstrings this would be the quadriceps.

 Here are some of the rules we use for Opposite Mobility Movements:

1.     Minimal stretch.

2.     No long hold.

3.     Oscillate in and out mild tension.

4.     Relatively pain free (not worse during or after > 3/10)

5.     A novel, new to you movement.

6.     Little bouts all the time for a few days, especially if you are in pain (every 2 hrs, 2-3 days ON, 1 day OFF)

For Opposite Isometrics:

1.     Mild effort of 25-50% over days building to 50 – 75%.

2.     1 – 3 sets, holding 5 – 30 seconds.

3.     Try mid-range at first, eventually doing both short, mid, and stretched.

Eventually we would re-introduce stretching again, because it hold valuable for desensitization and stress strain training.

For more information please contact us or booking for a conservation.

 * Please remember this information is for educational and entertainment purposes only. The user is at their own risk. These posts do not substitute professional medical advice, diagnosis, or treatment.
The user should not disregard or delay in obtaining medical or physiotherapy services from their health care professionals.