microStretching®

& Stretch Therapy®

SAMPLES

microStretches have been designed to relax the nervous system, based on the technique of microStretching®.  They are designed to decrease the effects of the sympathetic nervous system while 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 in 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) microStretch is around a 3 (three) or 4 (four) out of 10 (ten).  Again the notion is to relax the nervous system not to stimulate it.  Duration is also very important - in 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, in 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 menitoned 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 adheing to the guidelines mentioned above:

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