Joint Flexibility: Top Stretches for Seattle & Portland Residents

October 17, 2023

Living an active lifestyle in the beautiful cities of Seattle and Portland often means you need to take care of your joints. Whether you’re an outdoor enthusiast or spend long hours at your desk, maintaining joint health is crucial. Incorporating a regular stretching routine into your daily life can significantly improve joint range of motion.

In this blog, we’ll explore some of the best stretches to enhance joint flexibility, optimized for residents of Seattle and Portland.

Additionally, we’ll discuss how chiropractic care can be a valuable adjunct in achieving optimal joint health.


  1. Hip Flexor Stretch

Sitting for prolonged periods can lead to tight hip flexors, which can limit your hip joint’s range of motion. To combat this, try the hip flexor stretch. Set up in a half kneeling position.

Engage the glute that is on the same side of the down knee and engage your core. Both contractions together should tuck the tailbone under the body and you should feel a stretch anywhere from the front of the down hip into the quad. Hold for 30 seconds and repeat on each side 3 times.


  1. Cat-Cow Stretch

Ideal for those with lower back pain or stiffness, the cat-cow stretch promotes flexibility in the spine and pelvis. Start on your hands and knees, arching your back upward like a cat, and then drop your belly while lifting your head for the cow position.

Flow between these poses for 1-2 minutes. Go slower with this movement than you think you should and couple the motion with the breath. Inhale you move into the cat pose and exhale when you release into the cow pose.


  1. Pec Stretch

A tight chest means tight shoulders. Start off setting up in the doorway or along a corner of a wall. Place your elbow on the wall in line with your shoulder.

Elbow should be bent at 90 degrees. Slightly turn your body away from the wall and you should feel a stretch along the front of your chest.

Hold for 30 seconds and repeat on each side 3 times.


  1. Neck (Scalene) Stretches

While you may feel tightness in the back of your neck, more likely than not, you need to strengthen that area and direct your stretches to the side and front of your neck. With the scalene stretch, set up in a seated position.

Place one hand to your side or behind you and bring your opposite ear towards the shoulder and breathe.

When you exhale, you should feel your shoulder and collarbone fall down towards the floor. Hold for 30 seconds and repeat on each side 3 times.


  1. Calf Stretch

Calf flexibility is vital for ankle mobility and can prevent lower leg discomfort.

Stand facing a wall, with one foot forward and one foot back. Lean into the wall, keeping your back leg straight, until you feel a stretch in your calf. Hold for 30 seconds on each side, repeating twice.


Chiropractic Care for Joint Health

While stretching is an excellent way to improve joint range of motion, many Seattle and Portland residents turn to chiropractic care at Tangelo for additional support.

Chiropractors are highly trained professionals who specialize in diagnosing and treating musculoskeletal issues, including joint problems that can lead to stiffness and even pain.

Chiropractors use a variety of techniques to enhance joint mobility, including spinal adjustments, soft tissue treatment, joint manipulation, and custom rehabilitative exercises. By addressing misalignments in the spine and other joints, chiropractors can help improve joint range of motion and reduce pain.


Maintaining an active and pain-free lifestyle in Seattle and Portland

Improving joint flexibility is essential for maintaining an active and pain-free lifestyle in Seattle and Portland. Incorporate these stretches into your daily routine to enhance joint range of motion and reduce the risk of injury.

Additionally, consider consulting a chiropractor in your area to receive personalized care and guidance on optimizing your joint health.

With a combination of regular stretching and chiropractic care, you can enjoy the vibrant, active lifestyle that these Pacific Northwest cities offer.