HOW TO USE THE MUSCLE PAIN RELIEF STRETCHING SYSTEM
Getting rid of muscle pain is an attainable goal when using the ''Pain Relief Stretch System''. By addressing tight muscles and the resulting loss of mobility in the joints, you can get at the cause of most muscle pain.
Below are the recommended steps. These are just guides for you.
You do not have to know the muscles or understand why you have the pain, to get pain relief from these Apps. Just follow the Stretch Progression section in the exact order shown and you should see considerable improvement in just a week or two.
After that, I recommend you occasionally check your mobility, to see if you are progressing. Review the Stretch Instruction section to make sure you are performing the stretches correctly.
You should experience pain reduction, increased mobility and better posture.
Below are the basic steps to follow when using this Application:
FIRST – CHECK YOUR MOBILITY
• First, check your joint mobility, so you know where your beginning from.
• Recheck your mobility every so often.
• Please check the ''Mobility'' section, to see what is the normal mobility for each Joint.
• When you have limited mobility in a joint, the compressive forces from tight muscles, breaks down the joint, causing unnecessary degeneration.
SECOND- UNDERSTAND WHERE YOUR PAIN IS COMING FROM
• Trust the stretches and the routines to help the areas you have discomfort with. Keep aware of what muscles feel tight.
• Please watch the video for the muscles involved in the areas you are stretching. These are located in the ''Instructional Stretch'' section after each stretch.
• It is very important to know what muscle is causing your pain, and or loss of mobility. Because this may not always be obvious, rely on the stretching routines to work on the whole area.
• Watch the videos in the ''Pain'' section, to get a better understand of what is causing your pain, how to improve posture and decrease the stresses to the painful area.
THIRD – STRETCH THE SHORTENED MUSCLES OUT
• Go through the stretches in the ''Stretching Progression'' section.
• Just follow the stretch progression given, adding a few stretches every couple days.
• When the stretch becomes easy, you should perform the stretch occasionally.
• For the most information please see the ''Stretch Instruction'' section.
FOURTH – FEELING BETTER OR WORSE?
• If worse, are you stretching correctly?
• Go through the stretching tips in this section, to get familiar with the proper stretching rules.
Stretch Progression : explained in more detail
• You start off on ''Day One'' by first checking mobility and then trying the first progression.
• When you get to ''Day Three'', add Day Three stretches. Keep doing the Day One stretches.
• When you get to ''Day Eight'', add those and keep doing the Day One and Day Three stretches.
• You are now doing the full progression of stretches for that area.
• When stretches become easy, you can eliminate them, or do them occasionally.
• By the end of 2 weeks, you should only be doing approximately ½ of the stretches given, because the other stretches became easy.
• If you started Day One with severe tightness or pain, it may take a couple more weeks before some stretches will seem easy.
The progression section stretches are specific stretches that target specific muscles and are performed in a specific order, to open up the joints to a neutral position, to regain good posture. Once the person regains their proper, natural muscle length and joint mobility, they should then move onto the stretches in the ''Maintenance'' section, to maintain their mobility.
The ''Maintenance'' stretches cover the major parts of the area of the body being addressed, so that there is no need to have separate routines for different sports, or for specific work conditions.
The'' Maintenance'' stretches are the ones I recommend you should do after you have done the stretching routines often enough for them to be easy, “pain free”, moving toward full mobility.
• Any stretch that is hard (“tight”), should be performed frequently, until it is easy.
• Our goal is to regain full muscle length and joint mobility.
See your doctor if you are not better in approximately 10 days of stretching.
The pain may be due to something other than muscular.
STRETCHING BASICS, RULES & TIPS
Stretching isn’t anything new. Most people just don’t realize the importance of stretching, even the professionals. Stretching is not just an occasional feel good activity. Stretching is the most important thing you can do for your body. Stretching not only increases circulation, it also improves longevity and prevents unnecessary degeneration and pain to your body. Stretching takes painful toxins out of the muscle and should be done after every physical activity. Stretching lengthens the muscles back to normal length, to prevent injuries. Stretching has been an integral part of orthopaedic science, and is continually improved upon.
The ''Pain Relief Stretching System'' is a unique, effective tool, to help people take control and eliminate their muscle pain. This system safely helps people regain their lost mobility and get their joints back to a neutral position. Getting back to proper posture is our number one goal and a natural result obtained with this stretching system. By taking the stress off of joints and muscles, degeneration in the area is reduced, with the increased prevention of injury.
Many people are confused between stretching and strengthening exercises. Shoulder shrugs are commonly thought of as a stretch. It may provide limited circulation to the area to give temporary relief, but actually is a strengthening exercise. Stretching is elongating a tight muscle. Strengthening results in the shortening of a muscle. Both provide needed circulation to the area, but strengthening shortens the muscle fibres. Another movement that people often mistake as stretching is twisting of the torso. When you twist your body, you are contracting your waist muscles to twist your torso, which is a constant quick movement. If you have tight muscles and spinal damage, twisting the torso could cause damage to your spine.
Stretching involves lengthening a muscle to its comfortable limit. A Stretch must be held for at least 20 seconds, so that lengthening of the Muscle fibres can happen. If a Stretch is fast or painful, it sets off the ''stretch reflex'', to protect the Muscle from getting injured. When you stretch, the muscle fibre is pulled out to its full length, sarcomere by sarcomere, until all the fibers are maximally lengthened. By holding the muscle in a certain position for a length of time, the muscle fibres are stretched and lengthened. There are many different stretching techniques out there, but I find my system easy to follow and understand and we do not need to have someone help you perform the stretch.
To stretch correctly, I teach my patients the B.E.A.C.H. stretching rules:
B – BREATHE
Breathe slow and deep. No shallow breathing
E – EASY
Don’t Bounce ! The stretch should be done slowly
A – ALIGNMENT
Don’t slouch. Keep your body upright and erect
C – COMFORTABLE
The stretch should NEVER be painful. Just a mild pull
H – HOLD
Hold each Stretch 15-20 seconds. Make sure you do 3 repetitions on each side.
Do each stretch 5 to 7 times a day until it becomes easy.
Once the stretch is easy, try to do it once a day to keep the muscle flexible and pain free.
Stretch once a day, you keep the muscle at the same length. If you have had a physically active day, then two repetitions may keep you at the same muscle length. In order to stretch a muscle out to its normal length, stretching needs to be done frequently, every day, until both the muscle length and joint mobility returns to normal. I recommend 5 to 7 times a day, if you want to get the length back as quickly as possible. You can stretch anytime and anywhere. You should stretch whenever you have a free moment, especially when you get up from being sedentary. Before an activity, you need to get your body circulating. When you get blood into the Muscles, you will be making the Muscle more efficient and also preventing injury. Walking or a slow jog is recommended. You must stretch after any physical activity. This removes the lactic acid that has accumulated during the activity, (which causes pain and stiffness) and improves your flexibility. Remember, this system should be the first step before starting or resuming any former athletic activity, to get the Muscles and Joints back to a neutral position to prevent injuries and pain.