Samples

SAMPLES

microStretches have been designed to relax the nervous system, based on the technique of microStretching®. They decrease the effects of the sympathetic nervous system stimulating the parasympathetic. At the Clinic we have found that the microStretches presented in this section have been quite effective. They are based on the principle of Stability, Balance and Control (SBC®). This principle states that in order to effectively stretch a muscle you need to eliminate the potential of a muscle contraction.

When performing these microStretches you need to be aware of the intensity of the stretch. The patients at the Clinic have all been taught that a microStretch is similar to putting your hand in luke-warm water. In other words, on an intensity scale from 0 (zero) to 10 (ten) a microStretch is around a 3 (three) or a 4 (four) out of 10 (ten). Again the notion is to relax the nervous system not to stimulate it. Duration is also very important, at the Clinic the patients are taught to hold the stretch for 60 seconds. Finally, it is through repetition that we develop muscle habits in response to protection of an injury, and it is only by repeating the microStretches that we are able to reinforce the development of a new muscle pattern. Therefore, at the Clinic the patients are taught to stretch the muscle and/or muscle groups three times once per day.

The chart below summarizes the guidelines mentioned above:

INTENSITY	30 - 40 percent of a maximum perceived stretch
DURATION	60 seconds
FREQUENCY	3 times per muscle group once per day

microStretch

HAMSTRING STRETCH

microStretch

GLUTE STRETCH

Experiment with the microStretches below adhering to the guidelines mentioned above:

microSTRETCHING®