SUFFERING constant BACK PAIN? Want to ENJOY LIFE again?
Work & play like you used to after just a few sessions!
Andreas Klein Nutritionist & Remedial Therapist
BSc, Adv Dip Nut Med, DRM
FREE OFFER!
If you’ re sick of being in constant back pain CALL NOW for your FREE 30min Assessment Session!
Valued at $ 55
I’ ve personally developed this technique after 16 years experience:
“ After years of severe back pain I’ m now enjoying golf, fully pain free and even started brick-laying again!” John Hasler, Glenmore Park
“ I’ d given up really- I’ d tried so many things. In just a couple of sessions the pain and muscle spasms had gone. I’ d recommend your work to anyone.” Craig Gibson, Richmond
Remedial Muscle Elongation Therapy targets the cause of chronic back pain and inflammation to really eliminate them. This technique works well for shoulders and knees too!
Call Andreas 0418 166 269
HEALTH & WELLBEING
How to stretch successfully – but without the pain
with Andreas Klein
To stretch effectively, you should do the complete opposite of what most people do. You should:
1. Stretch regularly( just once or twice a week will do) 2. Spend time on each stretch 3. Use slow deliberate stretching technique 4. Avoid any pain 5. Relax into the stretch 6. Use regular and deep breathing 7. Never force the stretch Technique: For a left hamstring stretch, bring your left leg onto a table( 10-15cm higher than your knees; higher if you‘ re very flexible). Keep your left leg straight, draw your left foot toward you. Bend forward at the hip keeping your back straight. See if you can touch your toes or stretch past them, then come up-out of this‘ test’ stretch.
Now bend your left arm at the elbow. Keeping your back straight, bend forward at the hip again until your left elbow rests on your left thigh, back remains straight. Slide your elbow toward your left foot, until you feel a good stretch in your left hamstrings, but no pain.
Relax, breathe in and out deeply and regularly, wait until the stretch completely subsides and you’ re comfortable at this position( may take 30 – 60 seconds, just be patient). Now slide your elbow further forward along your thigh until you again feel a strong stretch, but no pain.
Stop there, repeat the same deep relaxed breathing until you cannot feel the stretch. Continue this for 4-6 cycles( more if you like). Once you’ re happy with the number of stretching cycles you’ ve completed, test how far your left fingers / hand moves past your toes now.
You should find that you have significantly greater range of motion in your left hamstring than when you started. Now repeat the same for your right hamstrings. Note: people with lower back issues should stretch their hamstrings lying down to avoid straining their back.
This technique allows you to gently fatigue the hamstring muscle-spindles. It takes a little more time, but only needs to be done once a week, and is likely to be much more successful long term and not painful!
If you have a back or musculoskeletal injury and need help why not give Andreas a call at the clinic on 0418 166 269.
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28 ISSUE 184 // SEPTEMBER 2025 theindependentmagazine. com. au THE HAWKESBURY INDEPENDENT