EducatingTouchProfessionals,StudentsandthePublic

StretchingSelfCareCourse
ByDougAlexander,BSc,RMT

Disclaimer
Youcaninjureyourselfwithpoorlyeducatedstretchingand/orstretchingthatissustainedtoolongortoo
strongly.Yourmassagetherapistcangiveyouclearguidanceabouthowlongtoholdthestretchforyour
bodyanditsneeds.
Thiscourseisnotmeanttoreplacemedicalevaluation,adviceand/orintervention.Ifyouhaveany
negativereactionstotheseselfcaresuggestionsoranytypeofselfcare,youshouldimmediatelyseekthe
assistanceofahealthcareprofessional.
TouchU,theauthorandanyotherprovidersofthisinformationarenotresponsibleforanynegative
outcomesfromfollowingthesesuggestions.Onlyyouareresponsibleforyourhealthandthedecisionsand
actionsyoutake!

GoOnlinetoTouchU.catoTakethisCourseforFreeandWatchalltheVideoClips!

TableofContents
Introduction......................................................................................................................................................................3
TheNervousSystemandMuscleTension..............................................................................................................3
ConnectiveTissueandMuscleLength.....................................................................................................................3
StretchesneedtobeSustainedLongenoughtoWork.......................................................................................3
StretchingneedstobeSpecific...................................................................................................................................4
BreatheandRelax!.........................................................................................................................................................4
StretchingshouldfeelGood!...................................................................................................................................5
WhentoStretch...............................................................................................................................................................5
WhenMusclesDontRelax...........................................................................................................................................5
SampleStretches.............................................................................................................................................................5
ScaleneStretches.............................................................................................................................................................6
Purpose.............................................................................................................................................................................................6
Preparation.....................................................................................................................................................................................6
Technique........................................................................................................................................................................................6
DangersandPrecautions...........................................................................................................................................................6

StretchingthePectoralMuscles.................................................................................................................................7
Purpose.............................................................................................................................................................................................7
Preparation.....................................................................................................................................................................................7
Technique........................................................................................................................................................................................7
Commitment!..................................................................................................................................................................................7
Caution..............................................................................................................................................................................................7

StretchingtheShin..........................................................................................................................................................8
Purpose.............................................................................................................................................................................................8
Technique........................................................................................................................................................................................8

ForearmStretching.........................................................................................................................................................9
Purpose.............................................................................................................................................................................................9
Preparation.....................................................................................................................................................................................9
Technique........................................................................................................................................................................................9
DangerandPrecaution...............................................................................................................................................................9

Introduction

Stretching is a time proven method of

maintaining flexibility and draining pain and
tensionfromthebody.Ourhouseholdpets,cats
and dogs stretch spontaneously whenever they
needtoorfeellikeit.
Unfortunately, many of us have forgotten this
spontaneousresponsetofeelingsofstiffnessand
tension. This TouchU self care course teaches
youallyouneedtoknow(orremember!)about
stretching.

TheNervousSystemandMuscle
Tension

Muscles are like engines. When they are active

theycontractandmovethepartsofthebody.At
rest the engine idles. The nervous system
controls the tension in the muscle as it idles as
wellaswhenthemuscleisactivelycontracting.
Sometimestheidleissettoohighandthemuscle
is all revved up when it should be resting.
Muscleswiththisproblemfeelhardtothetouch.
Then the muscle doesnt relax and let other
muscles work properly. Muscles that are all
revvedupeasilybecomesoreandtiredbecause
theyneverfullyrest.
Thenervoussystemcanbeallrevvedupbecause
wehavetensethoughtsandfeelings.Sometimes,
the nervous system is all revved up just out of
habit!
In any case, a stretch is an invitation to the
nervous system to reevaluate the resting
tension in the muscle being stretched. If it has
beenalongtimesincethismusclehasrelaxedit
cantakethenervoussystemuptoaminuteorso

to figure out where the switches are to turn

downthetoneoridleofthemuscle.
Thisisalearningprocess,andlikealllearningit
occurs best when we are relaxed, feel hopeful
and are not distracted by other thoughts or
demands.
This is why stretching your neck at a stop light
while driving seldom releases any tension in
yourneck.

ConnectiveTissueandMuscle
Length

Muscles are wrapped in a saran wraplike

substance called connective tissue. This
connectivetissuepackagesthemuscleandhelps
maintain appropriate pressures in the muscle.
Sometimes the muscle actually attaches to the
connective tissue around it. This connective
tissue also reaches into the substance of the
muscleandcreatesafibrousskeletonwithinthe
musclethatthemuscleactsonwhenitcontracts.
Musclesthatareshortandpullingpartsofyour
body out of alignment usually have short
connective tissue around them or within their
substance.

StretchesneedtobeSustained
LongenoughtoWork

Effective stretching must engage both the

nervous and connective tissue systems. What
thismeansinapracticalcontextisthatstretches
usually need to be maintained for at least 30
seconds,and often for a minute or sometimes
evenlonger.


Ittakesthislongforthenervoussystemtofigure
out where the control switches are to reset the
idleofthemuscle.
Italsotakesthislongfortheconnectivetissueof
the muscle to lengthen. The connective tissue is
like a wool sweater. You can hang a wool
sweateronahookforaminuteortwo,butifyou
leave it for a week, the weave of the sweater
shiftsanddistortsandthesweaterwillneverbe
thesameagain!

Once you really start paying attention to

stretching sensations, you will find that small
changes in position and angle make all the
difference! Different positions will feel more
effective or even more delicious (if you are
inclinedtofeelthatway!).

Connectivetissuethatisshortneedstobeplaced
on stretch long enough for changes similar to
thatinthesweateronthehook.
The connective tissue of the iliotibial band or
hamstrings are good examples of connective
tissue that only lengthens from a sustained
stretchofseveralminutesatatime,dayafterday
foracoupleweeksataminimum!
Obviouslyyoucaninjureyourselfwithpoorly
educatedstretchingand/orstretchingthatis
sustained too long or too strongly. Your
massage therapist can give you clear
guidance about how long to hold the stretch
foryourbodyanditsneeds.

StretchingneedstobeSpecific

A stretch should be specific to the muscle that

needs it. It is like scrubbing a pot clean; if you
dont scrub where the food material is stuck,
then you are wasting your time. Your massage
therapistcanhelpyouidentifywhichmuscle(or
muscles) needs stretching and the position that
isrequiredtostretchit.
Thepictureatthetopofthenextcolumnshows
how a small difference in the angle of the knee
changes which muscle and what part of the
tendonarebeingstretched.

BreatheandRelax!

Pick a quiet relaxing environment to stretch in.

Rememberthatthethoughtsandfeelingsinyour
mind can either support or interfere with your
attemptatrelaxingthroughstretching.
Dontjustrelaxthemuscleyouarestretching!
Relaxeveryothermuscleinyourbodythatisnot
required to hold the posture of the stretch. Any
extratensioninyourbodypreventsrelaxationin
themuscleyouaretryingtostretch.
Whenyouarestretching,deepenandslowyour
breathing, with a bit more emphasis on the
exhalation (letting the air out) than the
inhalation(breathingtheairin).

StretchingshouldfeelGood!

A good stretch creates a mild feeling of tension

or pulling in the muscle. If you are relaxed and
sustainthestretchlongenough,thereisusuallya
release. A release is usually accompanied by a
sweet,easefulfeelinginyourmindandbody.
Ifyouarenewtostretching,youmaynotfeelall
thesenicefeelingsofrelease,butthereshouldbe
thesensationofthemusclegraduallypullingless
as you sustain the stretch. When this happens,
take your body a little further into the stretch
andcontinueitfor2morereleases.

WhentoStretch

The best times to stretch are usually at the

beginning and end of the day. This makes the
stretching and accompanying relaxation fit
aroundyourdaylikebookends.
Earlymorningstretchinghelpsyoustarttheday
withafeelingofloosenessandeasethatreaches
into your day. Stretching at the end of the day
helps release any tension that has accumulated
duringtheday.Thishelpsdeepentherelaxation
thatshouldoccurwithsleep.Anditmakesitless
likely thatyou will be woken up in the night by
tensethoughtsormuscles!

WhenMusclesDontRelax.

When stretching doesnt relax a muscle, you

might be making a mistake in form, or you may
be tensing and trying too hard! Your Massage
Therapist can help you problemsolve the
situation.

Whenmusclesrelaxwellwithstretching,butthe
tension keeps returning then, you are probably
doing something during the day that is putting
thetensionbackin.Thiscanrangefromsittingat
a chair with armrests that are too high, to not
givingyourselfareasonablepacetoyourday.
Again, your Massage Therapist can help you
workyourwaythroughtheseproblems!

SampleStretches

In the next section of this course we explore a

stretchforeachmajorregionofthebody.
Thesestretchingpagesandtheassociatedvideo
clips are taken from selected TouchU self care
courses. If you would like more comprehensive
information and support for a particular region,
then take the relevant self care course for that
region,suchasCarpalTunnelSyndromeorNeck
PainandHeadachesorPlantarFascitis.
The self care courses teach basic information
about problems in the region or the condition
and go on to explore a comprehensive self care
approach that usually includes the use of
hydrotherapy (heat and cold), stretching,
strengthening, and ergonomic or body use
guidelines.
Forexample,ourPlantarFascitiscourseteaches
the anatomy of the plantar fascia and how it
becomes injured. Then vital self help guidelines
are taught to prevent reinjury while you are
healing your plantar fascia. Then two types of
stretches and two types of strengthening are
taught.Theseexercisesarewithinthetextofthe
course manual and demonstrated in streaming
video clips. A chart is also provided so you can
trackyoureffortsandresults.
If you find that any of these stretches causes
you pain or problems, then stop doing them
and consult your massage therapist or
physicianbeforecontinuing!

ScaleneStretches
Purpose

To
relieve
neck
pain
and
tingling/numbnessinthearms/hands

Todecompresstheneck

Tohelpunravelheadforwardposture.

After you have got some good release with the

middle scalene, turn your face to the direction
from which you came to stretch the anterior
scalenemuscle.

Preparation
Sitinacomfortableposition.Leteverymusclein
your body relax that is not required to hold
yourselfinthestretchposition.

Technique
The scalene muscles are released by stretching
the head and neck to the opposite shoulder.
Allow your head and neck to move just far
enough to feel a comfortable stretch in the side
youaremovingawayfrom.
The first component of the stretch is for the
middle scalene muscle. Just allow your ear to
movetowardtheoppositeshoulder.Breathefor
several deep relaxed breathes. Because the
scalenes assist inspiration (breathing in) they
oftenrelaxdeeplyasweexhale.

You should feel some significant lengthening in

these muscles as you breathe fully and deeply
intothestretch.
These are the two parts of the muscle that are
capableofcompressingthenervestothehands,
soifyouhavecarpaltunnelsyndrome,itisoften
very important to achieve release in these two
divisionsofthemuscle.

DangersandPrecautions
Ifyoufeelpaininthemusclebeingstretched,or
tinglingandnumbnesswhenstretching,youare
doing the stretch too strongly. Be gentle and
patient. Do the stretches very gently (at a pain
freelevel)oneachsideofyourbodyforseveral
deep breaths. Try this for several days and you
mayfindthemusclebecomesmorereceptive.
If the scalenes still wont relax, then you will
likelyneedtorelearndiaphragmaticbreathing.

StretchingthePectoralMuscles

Purpose

Reposition a final time so that the upper arm is

angled up 45 degrees from the horizontal and
repeatthestretchingprocess.

Improve shoulder, neck and upper back

posture

Reducestraininthemusclesbetweenthe
shoulderblades

Place less strain and compression on

rotatorcuffmuscles

Takepressureoffnervestoarms

Commitment!
This exercise challenges postural patterns
that may be decades old. As a result, most
peopleneedtopracticepectoralreleasefor2,4
or even 6 weeks to begin to shift the pattern of
shortness.

Caution

Preparation
Standbesideawallorwithinadoorframe.Bring
your forearm up along the wall (or doorframe)
sothatitisata45degreeangledownfromthe
horizon(seelefthandpicturebelow).

Dont do this exercise if your shoulder is

unstableorpronetodislocating!

Technique

Ifyourshoulderisvulnerabletodislocating,then
youmayrequiremassagetherapytosafelydrain
the tension out of the pectoral muscles without
stretchingtheshoulderjoint.

Lean or step forward until you feel a gentle

pulling in the front of the shoulder and chest.
Breathe fully and deeply, noticing that the
tension rises as you breathe in, and falls as you
breathe out. Over several breaths the pectoral
muscles tend to relax. As this happens, allow
yourbodytomovefurtherforwardasyourarm
remainsanchoredalongthewall.

Tightpectoralmusclesareoftenpartofapattern
of shoulder and neck breathing and forward
head posture. TouchU offers a Breathing for
Relaxation and Health course as well as an
Improving Posture course that focuses on
improvingheadandneckposture.Poorheadand
neckposturecanalsoleadtoshouldertendonitis
problemsandneckpainandheadaches.

Reposition your forearm contact, so that your

upper arm is horizontal (middle picture above).
Lean or walk forward to the first point of
tension. Stretch, breathe and readjust your
positionasrequired.


Ifyoufindthatthestretchisnotstrongenough,
thenyoucanbringyourbodyweightbackward
toputmorestretchontheankleandfoot.

StretchingtheShin
Purpose

Toreleasethemusclesatthefrontofthe
shinthatsupportthearchofthefootand
pullthefootuptowardtheshin

Torelieveshinsplints

Torelieveplantarfascitis

Torelaxthetopofthefoot

Ifyoufeelthatthepostureistoochallenging,
thenyoucanplacesmallpillowsorrolledup
towelsinkeylocations.Arolledupyogamat
releasessomeofthestraininthefrontofour
modelsankle.Alittlepillowbetweenher
buttocksandfeettakessomeofthepressureoff
herkneejoints.Seetheillustrationbelow.

Technique
Thesimplestwaytostretchthefrontoftheshin
istokneelonyourshins(onasoftsurface)with
yourtoespointedoutbehindyou.Seethe
illustrationbelow.
Asyoubecomemoreflexible,youcanreducethe
sizeofthesupportsthatyouareusingduringthe
stretch.
Anotherstrategyistoplaceaheatpackonthe
frontoftheshinfor510minutesbefore
stretchingit.

Thisstretchestheshinandfrontoftheankle.
Giveyourselfafewminutestosettleintothe
stretchandletyourmusclesandjointsrelax.
Peopleoftenfeelthestretchinthetopoftheir
foot.Overtimethestretchshouldworkitsway
throughthewholetopofthefootandfrontofthe
shin.Seetheredlineintheillustration.

Trydoingthisexerciseeverydayfor24weeks
oruntilthefrontofyourshinbecomessofterand
moreelastic.
Thiswillhelprelaxthemusclesthatholdyour
archesupaswellaseasethepainofshinsplints
ifyouhavethem.

ForearmStretching
Purpose

To relax and lengthen the forearm

muscles

To reduce hand and wrist pain from

triggerpointsintheforearm

relievetendonitisintheelboworwrist

To take pressure off the mediannerve in

boththeforearmandthecarpaltunnelat
thewrist

Afterreleasingthefrontoftheforearms,release
the back of the forearm by closing the thumb
insidethefingersinasoftfist.Thencurlthefist
gently at the wrist so that it is bent as far as it
comfortable can bend toward the palm side of
the forearm. Take your time and hold if for
anothercountof30.

Preparation
Sit or stand comfortably so that there is a
minimumoftensioninyourbody.

Technique
Stretch the forearms by grasping the fingers of
your outstretched arm and drawing them
backwardtowardthebackofthehand.Holdthe
stretch for 30 seconds (or even better for 30
slow, relaxed breaths. As you feel the forearm
relaxing,movethemalittlefurtherbackintothe
stretch.

If the tension has been in your forearms for

yearsordecadesyoumighthavetostretcheach
fingerindividuallyforaslowcountof30breaths.
This can take a long time, but youve been
buildingupthetensionforalongtime!Keepatit
fortwoweeksinordertoshiftthepattern.

DangerandPrecaution

Ifyoufindtheseexercisesaremakingyoursore,
oryourhandstinglingand/orbecomenumb,you
are doing them too strongly. If lightening up on
the exercise still causes you pain, stop doing
them!