RULES FOR REHABILITATIVE STRETCHING

• Hold the stretch for 20 seconds.
• Repeat the stretch 3 times on both sides of your body.
• It is safe to stretch daily or several times a day, provided you are not in pain when you stretch.
• It is best to stretch after a light 10 minute warm up or after a Therapeutic Epsom Salts Bath up so that your tissues have some increased circulation.
• When performing a stretch, go to the beginning of pain and back off a bit so that you are comfortable in the position.
• Each time you go in and out of a stretch position, you should go slightly further each time.  Failure to do so is an indication that either the joint has reached it’s limit or some additional therapeutic massage techniques may be necessary to help break through the myofascial restriction barrier.
• Using props is encouraged so that the body is suffiently supported and the mind put at ease so that the tissues relax more readily.  Props include but are not limited to foam yoga blocks, pillows, rolled towels,  chairs and stable canvas straps.
• It is not safe to be in pain while you stretch.
• If you shake uncontrollably during the stretch, you have gone too far.

DID YOU KNOW…

Your muscles will respond better to 3 x 20 second stretches than     1 x 60 second stretch even though the total amount of stretching time is equal.