HOW TO STRETCH

Stretching is easy to learn. But there is a right way and a wrong way to stretch. The right way is a relaxed, sustained stretch with your attention focused on the muscles being stretched. The wrong way (unfortunately practiced by many) is to bounce up and down, or to stretch to the point of pain: these methods can actually do more harm than good.

If you stretch correctly and regularly, you will find that every movement you make will become easier. It will take time to loosen up tight muscles or muscle groups, but the time is a worth while investment as you start to feel and function better.

THE EASY STRETCH

When you begin a stretch, spend 10 – 30 seconds in the easy stretch. No bouncing! Go to the point where you feel mild tension, and relax as you hold the stretch. The feeling of tension should subside as you hold the position. If it does not, ease off slightly and find a degree of tension that is comfortable. The easy stretch reduces muscular tightness and readies the tissues for the developmental stretch.

THE DEVELOPMENTAL STRETCH

After the easy stretch, move slowly into the developmental stretch. Again, no bouncing! Advance the stretch until you again feel mild tension and hold for 30-45 seconds. Be in control. Again the tension should diminish; if not, ease off slightly. The developmental stretch fine tunes the muscles and may increase flexibility. For more noticeable gains in flexibility, a partner is a must. For more information ask the doctor on your next visit.

BREATHING

Your breathing should be slow, rhythmic, and under control. If you are bending forward to do a stretch, exhale as you bend forward and breath slowly as you hold the stretch. Do not hold your breath while stretching! If holding a position inhibits your breathing pattern you are not relaxed enough. Relax and breathe naturally.

1. Range of Motion

Full range of motion is necessary to maintain optimal function. Loss of motion in one range causes muscle atrophy and joint degeneration. If joints in your spine have been subluxated (locked) the muscles will attempt to return to the restricted range of motion they have become accustomed to. Stretching encourages a return to more normal ranges of motion and optimum function.

Extension	Flexion
Rotation
Lateral Flexion

*** This should not be a painful exercise!! *** ** Follow guidelines discussed on page one unless otherwise instructed by your doctor. **

The “LEVATOR” Stretch

This exercise is specifically designed to stretch the levator scapulae muscle. This is where most people carry stress. This important muscle runs from the shoulder blade to the upper part of the neck.

To properly stretch this muscle:

• First, bring head and chin down fully.
• Second, rotate head to side you wish to stretch.
• Last, “REST” hand on top of head. Do Not Pull! Let the arm relax.

2. Isometric exercise
Isometrics reinforce proper position by strengthening muscles in a stationary position. To properly perform this exercise, place your hand in position shown and attempt to turn or bend head with only 30% of your strength.

Done properly, the head should remain in neutral position.

• Hold contraction for three to five seconds.

Extension	Flexion
Lateral Bend	Rotation

3. Chest (Pectoralis Major) Stretch The Pec. Muscle group is very strong and will easily overpower the weaker back muscles. This is probably the single most important stretch for those needing to improve their posture from the rounded shoulder “slumped position.” Begin with hand and elbow on wall or doorway. Step forward with the same foot and transfer weight onto front foot. Stand tall, keep torso from twisting.
4. Back (Rhomboid Major/Minor) Stretch The muscles between the shoulder blades are a problem area for many of us. The back muscles are often fatigued from overuse, stretching removes increases blood flow and can remove scar tissue. Reach across your body at chest level (as shown). Step the same foot away from the wall and lean. Allow Shoulder to roll forwards and feel the pull in the mid back area.
5. Full Twist Stretch This stretch is a good general stretch for the upper as well as the lower body. Begin with your feet a foot away from the wall. Slowly turn your entire body and place your hands on the wall. You may notice it is more difficult to one side than another. . . . Keep up your adjustments