Do this before you stretch.

Prioritizing Nerve Health, Stress Management, and Hydration Before Stretching

Many individuals turn to stretching exercises to relieve tight muscles. While stretching can be beneficial, addressing underlying factors contributing to muscle tightness is essential.
Nerve irritation, emotional stress, physical stress, nutritional stress, and dehydration can impact muscle tension. It is crucial to address these factors before relying solely on stretching. We can optimize muscle function, alleviate tightness, and promote well-being by prioritizing these common underlying factors.

Understanding the Impact of Nerve Irritation:

Nerve irritation can cause muscle tension and contribute to the feeling of tightness. Nerves can be irritated anywhere along their path. The most sensitive part of a nerve is the nerve root near the spine. When nerves are compressed or irritated, they can send signals to the muscles, causing them to contract and become tense. It is crucial to address nerve health to manage muscle tightness effectively.

1. Chiropractic Care:

Chiropractic care reduces stress and addresses nerve irritation through spinal adjustments and other specialized techniques. Chiropractors can restore proper nerve function and reduce muscle tension. This will help tight muscles become more relaxed, strong and coordinated.

2. Ergonomics:

Proper ergonomics in daily activities, such as working, lifting or sitting for long periods, can help prevent muscle tightness. Optimizing your work technique can help prevent problems. This includes maintaining good posture while sitting and standing.

Managing Emotional and Physical Stress:

Emotional and physical stress can manifest as muscle tension and tightness. High stress can increase muscle tone and disrupt the body’s natural balance. Addressing stress is crucial for managing tight muscles effectively.

1. Stress Management Techniques:

Engaging in stress-relieving activities such as meditation, deep breathing exercises, yoga, or hobbies can help reduce emotional and physical stress, decreasing muscle tension.

2. Exercise and Physical Activity:

Regular exercise releases endorphins, natural stress-relieving hormones. Physical activity helps relax the muscles, release tension and is essential for good health.

3. Get organized:

Having a good organizational plan that you trust frees your mind and allows you to be more present to focus on the things you love. If you want help, check out David Allen’s “Getting Things Done.”

Addressing Nutritional Stress:

Nutritional deficiencies or poor dietary choices can contribute to muscle tightness and cramps. Ensuring proper nutrition supports muscle health and reduces the risk of tightness and discomfort.

1. Balanced Diet:

A balanced diet rich in vitamins, minerals, and essential nutrients can optimize muscle function and reduce the risk of muscle tightness. Including sources of lean protein, fruits, vegetables, whole grains, and healthy fats can support muscle health.

2. Supplementation:

In consultation with a healthcare professional, such as your chiropractor, appropriate supplementation can help address nutritional deficiencies contributing to muscle tightness. Supplements such as magnesium, potassium, and vitamin D may benefit muscle health.

Prioritizing Hydration:

Dehydration can lead to muscle cramps, stiffness, and decreased flexibility. Proper hydration is essential for maintaining muscle function and preventing muscle tightness.

1. Water Intake:

Ensuring an adequate daily water intake supports optimal muscle health. Aim to drink enough water throughout the day to stay hydrated.

2. Electrolyte Balance:

If (AND ONLY IF) you perform more than an hour of strenuous exercise daily, maintaining a proper electrolyte balance can aid muscle relaxation and prevent cramping. Consuming electrolyte-rich foods or beverages, or considering electrolyte supplements, can be beneficial, especially during increased physical activity or hot weather.

The Role of Stretching:

While addressing the underlying factors discussed above is crucial, stretching exercises remain effective for relieving tight muscles. However, it is essential to approach stretching with caution and follow these guidelines:

1. Use the Right Technique:

Isolating the tight muscle without stressing the rest of your body is best. This allows you to measure progress as the muscles lengthen.

2. Gentle Stretching:

Start with gentle stretching exercises that target the specific muscle groups experiencing tightness. Avoid forcing the stretch or bouncing, which may lead to muscle strain. Think of allowing the muscle to lengthen rather than forcing it.

3. Hold and Breathe:

Hold each stretch for 15-30 seconds and focus on deep breathing. This helps relax and encourages greater flexibility.

4. Gradual Progression:

Gradually increase the intensity and duration of stretching exercises. Consistency and patience are crucial to achieving long-term results.

What Stretches Should I Do?

Regular chiropractic care at Una Vita includes periodic stretch recommendations based on your unique needs. We also encourage daily physical activities, such as yoga, that increase flexibility. You can also get immediate access to over 40 of the stretches I prescribe to address hundreds of muscles in the body by purchasing my book, TIME to Stretch, on Amazon or Apple Books.


While stretching exercises can be beneficial for relieving tight muscles, it is crucial to address the underlying factors contributing to muscle tension. By prioritizing nerve health, managing emotional and physical stress, addressing nutritional deficiencies, and maintaining proper hydration, we can optimize muscle function and reduce the risk of tightness and discomfort. When combined with stretching exercises, these measures promote muscle flexibility, overall well-being, and a balanced lifestyle.