Stretch & Strength: How Physical Therapy and Smart Stretching Reset Your Fall Routine

As schedules fill up and the Black Hills air turns crisp, many of us feel the familiar combo of tight shoulders, achy hips and low-back stiffness. The good news: a targeted plan of physical therapy and stretching can help you move comfortably again without complicated routines or hours at the gym. At Solutions Chiropractic Plus, we pair one-on-one PT with simple at-home stretches, so you can feel looser now and stronger in the weeks ahead.

Why PT + stretching work so well (especially in the Fall)

When muscles and joints are tight, movement becomes harder and less efficient. Stretching restores range of motion and reduces stiffness while PT builds the strength and control that keep those gains from fading. High-quality evidence shows exercise therapy (a core of PT) reduces pain in chronic low back pain versus minimal care with small but meaningful average improvements in function (Hayden et al., 2021). (PubMed Central) A single session of stretching can increase range of motion (ROM) in the short term and consistent practice builds longer-term flexibility (and strength training can improve ROM as well) (Behm et al., 2023; Afonso et al., 2021). (PubMed Central) For the neck and upper back to reduce technology-related health issues, exercise therapy remains a leading, evidence-based approach (de Zoete et al., 2023). (PubMed Central)

Build your personalized plan

• Step 1: Assess how you move. In your PT visit, we map how your spine, hips and shoulders are moving, where you’re compensating and which muscles need mobility vs. strength. Expect a short list of targeted drills, not a 20-exercise spreadsheet.
• Step 2: Stretch with purpose. We prioritize the areas that unlock the most freedom in daily life: hip flexors and glutes for walking and stairs; calves and hamstrings for hiking the Black Hills; pecs and upper traps for desk or classroom days.
• Step 3: Strengthen to make it last. Mobility opens the door; strength keeps it open with core endurance, glute activation, shoulder-blade control and tiny “posture breaks” you’ll actually do.

Three smart stretches to try this week

Always move within a comfortable range and stop if pain increases.

1. Hip Flexor Reset (Half-kneel): From a half-kneel, gently tuck your tailbone and shift forward until you feel front-of-hip stretch. Hold 20–30 seconds. Repeat 2-3 times on each side (Pursuit Fitness).
2. Chest Opener (Doorway): Place your forearm on a doorframe, elbow at shoulder height. Step through until the stretch is across the chest (not shoulder joint). Hold 20–30 seconds. Repeat 2-3 times on each side (Baptist Health).
3. Calf + Hamstring Combo (Wall): Begin with your hands on a wall, one foot back (heel down) for calf, and then hinge at hips for a light hamstring stretch. Hold each stretch for 20–30 seconds (NHS Ayrshire & Arran).
   Your PT will help you decide when to use dynamic vs. static stretching around workouts and daily life, based on your goals and tolerance (Behm et al., 2016). (Canadian Science Publishing)

What results can you expect?

• Less everyday stiffness and easier movement for stairs, errands and school drop-off (Hayden et al., 2021). (PubMed Central)
• Better posture comfort for teachers and desk-workers (de Zoete et al., 2023). (PubMed Central)
• More confidence to stay active from neighborhood walks to Black Hills hikes.
• A plan that fits your life, not the other way around.

Pair your routine with simple recovery support

Hydration, protein-rich meals and quality sleep help your tissues adapt to new mobility and strength. For seasonal wellness, browse our Featured Products of the Month—hand-picked supports that complement your care plan.

At Solutions Chiropractic Plus, we’ll create a physical therapy and stretching plan that’s realistic, effective and tailored to your goals whether you’re a Rapid City mom juggling schedules, a teacher on your feet or a hiker eyeing the next trail.

Call us or go online to schedule your appointment!

(605) 348-2116
www.solutionschiropractic.com

Sources:

1. Afonso, J., Ramirez-Campillo, R., Moscão, J., Rocha, T., Zacca, R., Martins, A., Milheiro, A. A., Ferreira, J., Sarmento, H., & Clemente, F. M. (2021). Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare (Basel, Switzerland), 9(4), 427. https://doi.org/10.3390/healthcare9040427
2. Baptist Health. (2020, July 23). Doorway stretch [Video]. YouTube. https://youtu.be/B9uY01NoqBg
3. Behm, D. G., Alizadeh, S., Daneshjoo, A., Anvar, S. H., Graham, A., Zahiri, A., Goudini, R., Edwards, C., Culleton, R., Scharf, C., & Konrad, A. (2023). Acute Effects of Various Stretching Techniques on Range of Motion: A Systematic Review with Meta-Analysis. Sports medicine – open, 9(1), 107. https://doi.org/10.1186/s40798-023-00652-x
4. de Zoete R. M. J. (2023). Exercise Therapy for Chronic Neck Pain: Tailoring Person-Centred Approaches within Contemporary Management. Journal of clinical medicine, 12(22), 7108. https://doi.org/10.3390/jcm12227108
5. Hayden, J. A., Ellis, J., Ogilvie, R., Malmivaara, A., & van Tulder, M. W. (2021). Exercise therapy for chronic low back pain. The Cochrane database of systematic reviews, 9(9), CD009790. https://doi.org/10.1002/14651858.CD009790.pub2
6. NHS Ayrshire & Arran. (2018, February 21). Hamstring wall stretch [Video]. YouTube. https://youtu.be/S3JasuboLQc
7. Pursuit Fitness. (2013, December 21). Half kneeling hip flexor stretch [Video]. YouTube. https://youtu.be/bnVfloe6yTo