THE CONTRACT-RELAX METHOD FOR MUSCLE STRETCHING. 1. Gently move into the initial available range of motion of the muscle that is being stretched. You should be aware that the muscle is being stretched but it should not be uncomfortable. 2. CONTRACT the muscle being stretched using LIGHT RESISTANCE from your hand or the floor depending on the stretch that is being performed. Hold this stretch on average for 3-5 seconds for delicate muscles like those surrounding the neck & 5-7 seconds for muscles that are larger like the chest muscles or leg muscles. 3. RELAX the CONTRACTION & move into the new available range of motion that the muscle has to offer. You should be able to move further into the stretch position. THIS PROCESS SHOULD BE REPEATED 3-5 TIMES FOR EACH MUSCLE THAT IS BEING STRETCHED. ONE SHOULD ONLY HAVE AN AWARENESS OF THE MUSCLE BEING STRETCHED WHILE IT IS IN THE LENGTHENED POSITION. MUSCLE OR JOINT PAIN SHOULD NOT BE PRESENT AT ANY TIME!! IF YOU HAVE PAIN CONSULT YOUR PHYSICAL THERAPIST OR PHYSICIAN. THANK YOU.
Posted on: Tue, 25 Jun 2013 21:23:19 +0000
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