Quick checklist to follow prior to starting a stretching program:
- Warm up for 5-10 minutes before stretching
- Stretching should be pain free! Mild discomfort is fine.
- Don’t bounce when stretching
- Avoid stretching that causes ‘tingling”, “numbness” or “burning”
- Hold stretch position for 3 times for 30 second hold
- Don’t hold your breath during stretch
- Don’t stretch an injury! Within 48-72 hours of getting injured stretching may cause further damage.
- Stretch equally each muscle group. By a balanced stretching program you can avoid muscle imbalances which we will talk about in future blogs or newsletters.
When in doubt seek a professional medical examination especially if you have a history of past or current injuries. You can see any one of these professionals: physical therapist, orthopedist or an athletic trainer.
Some patients don’t realize you can now see a physical therapist in the state of New Jersey without a physician referral for various orthopedic conditions and injury prevention programs.
Personalized Physical Therapy Services in Paramus and Ridgewood NJVoted the Most Attentive Orthopedic Physical Therapists in Bergen County
Results-Oriented Back Pain, Neck Pain, Knee Pain Treatment and Solutions
Affordable and Personalized Physical Therapy Clinic serving Paramus and Ridgewood NJ
Tom Willemann
Tom Willemann is a premier physical therapist based out of Bergen County, New Jersey. He holds an MS in physical therapy from the University of Miami, is credentialed in the world-renowned McKenzie Method of Mechanical Diagnosis and Therapy (MDT), and holds an OCS (Orthopedic Clinical Specialist) certification. As of 2018, there are approximately 14,000 ABPTS certified specialists in the nation and less than 400 of them are located in the state of New Jersey.
Tom is the owner and director of Apex Orthopedic Rehabilitation in Paramus. He opened the clinic, which specializes in spine and sports injury prevention, in 2004 after many years of experience in the field. Tom’s caring interest in others and his strong belief in continuity of care, combined with his clinic’s ability to find solutions for the most difficult orthopedic problems, have earned Apex Orthopedic Rehabilitation its excellent reputation with patients and medical professionals in northeastern New Jersey and beyond. A true “family man,” Tom takes pride in his clinic’s warm and welcoming environment.
Latest posts by Tom Willemann (see all)
- Can physical therapy help an old Injury? - August 18, 2024
- Do you have pain on the inside of your ankle? It could be a posterior tibial tendon problem - June 18, 2024
- Stay Ahead of Flu Season: Why You Need the Flu Shot - October 23, 2023