Self_Stretching_Ryan_Hoyme_.pdf

MASSAGENERD.COM

Presents

150+

Self

Stretching

Ð A stretch a day, will keep the doctor away is a good

start Ñ

Ð Slow in È Maintain it È Slow out Ñ

Ryan Hoyme

CMT, NCTMB, HST

INDEX

RULES FOR SELF STRETCHING - 3

STANDING STRETCHING PICTURES - 4

WALL STRETCHING PICTURES - 13

FLOOR or TABLE - 18

DESK -28

DOOR - 31

THERA-BAND - 32

TOWEL - 33

BALL - 35

BOOK - 35

POLE - 36

*You may use these pictures to give to your clients (FREE OF CHARGE)

*You May Not Sell These Pictures For Any Reason

*Only Recommend Your Client No More Than 3 Stretches Each Visit

Legal Disclaimer

All models are at least 18 years of age. The techniques, ideas, and suggestions in this document are not

intended as a substitute for proper medical advice! Consult your physician or health care professional

before performing or receiving a massage, particularly if you are pregnant or nursing, or if you are

elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas,

and suggestions in this document is at the reader's sole discretion and risk.

The author and publisher of this document and their employers are not liable or responsible to any

person or entity for any errors contained in this document, or for any special, incidental, or

consequential damage caused or alleged to be caused directly or indirectly by the information

contained in this document.

RULES FOR SELF STRETCHING

*Relax during the stretch.

*Tune into your body.

*Focus on muscles and joints being stretched.

*Feel the stretch.

*Be guided by the feel of the stretch.

*No bouncing!

*Stretch until you feel a slight mild tension and hold for 5Î10 seconds (Once you feel for comfortable,

maintain the stretch up to 30 seconds).

*For stretching to be beneficial, make sure you set a routine.

*Once in the morning and once at night to get in a good routine.

*Have a journal of your stretching routine.

*No pain during the stretch!

*When stretching: Slow in to itÈMaintain itÈSlowly come out of it.

*DonÓt hold your breath during the stretch.

*DonÓt be in a hurry during the stretch.

*DonÓt stretch while you are tense.

*No bouncing during the stretch.

*DonÓt stretch to the point of pain.

*Stretching is not exercise.

*DonÓt stretch a cold muscle.

*The general warm-up should begin with joint-rotations, starting either from your toes and working

your way up, or from your fingers and working your way down. If they are not already warm before

you wish to stretch, then you need to warm them up yourself, usually by performing some type of brief

aerobic activity.

*Breathe slowly, rhythmically and under control. Do not hold your breath.

*Take your time.

*Alternate the stretches to allow for proper rest periods.

*Do not compare yourself with others (Everyone has different flexibility).

*If you are stretching correctly, the stretch feeling should slightly subside as you hold the stretch.

*If you feel any unusual pain; see a doctor.

*Typically, if you have pain in an area for 7 or more days; you should see a doctor.

*There are many different forms of stretchingÈjust stick to the basics to start.

*You could be ore the next day (Aerobic workout for the muscles).

*Stretching is not a 2-3 times a week routine, it is an everyday routine.

*If you stretch on a regular basis, it could help get rid of up to 50% of your pain.

*Hydrate your muscles!

STANDING

A. Shrug shoulders

Pectoralis Minor and Lower Trapezius

*Depress shoulders

B. Rotate head

Sternocleidomastoid, Scalenes

A. Bring your head back

Sternocleidomastoid, Splenius Capitis, Splenius Cervicis, and Scalenes

B. Flex neck

Splenius Capitis, Splenius Cervicis and Scalene

A. Pull head to one side

Sternocleidomastoid, Scalenes

B. Interlock fingers and bring arms back

Anterior Deltoid and Pectoralis Major

A. Push chin forward

Temporalis

B. Push chin back

Masseter, Lateral Pterygoid, Medial Pterygoid

C. Open mouth

Medial Pterygoid, Masseter

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