Stretches a powerpoint program
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This document provides instructions for stretches recommended by an occupational therapist to address tight muscles. It describes how to perform stretches for the shoulders, neck, and sides by gently engaging tight muscles for 10 seconds before relaxing to increase range of motion. Key points include only stretching muscles assessed as safe, not moving through pain, using eyes or hands for light resistance, and practicing stretches throughout the day for best results. The document warns against sending stretches to others without assessment and cautions checking proper form.
Stretches a powerpoint program
- 1. Based on the training of Prof Karl Lewit- Charles University- Prague Presented by Denise Stewart (Occupational Therapist)
- 2. Warnings first! Stretches have been taught to you by Denise Stewart at your appointment. This presentation is a reminder. You have been assessed and advised re the stretches to do. It is important to only do those stretches recommended at your appointment. Do not send these stretches to other persons as they have not been assessed re the safety of these stretches for them.
- 3. How do these stretches work? The behaviour of tight muscular tissue is that when you need to start a movement... the tight muscle will kick in first and stronger than it needs to. So when you find the point where the muscle feels a little tight... go to move back the same way you just came from.... But only start the movement.....this engages the tight portion of the muscle.
- 4. Activate the tight muscle Hold this gentle tension for 10 secs. Then relax or let go! This may take 5-15 secs - you will feel the muscle lengthen. Then see how far you can stretch now.
- 5. What happens if the muscle doesnt stretch any further Check to make sure that you actually engaged the tight muscle to work by placing your hand over the muscle concerned to see that it is being used... not other muscles in its place. If this has been correct then it may be that there is another reason for lack of stretch-eg scar tissue, fascia tightness... Or that is the limit to the stretch available in that muscle- compare with the good side.
- 6. What can go wrong Never go to the point of pain- as you could be causing micro tears and this is counter productive. It should just feel like stretch.....
- 7. Direction of movement The pink arrow will indicate which way your arm , neck or trunk will try to move.... Remember it is the effort required to commence the movement.... which is very slight. Aim not to actually move.
- 8. Shoulder blade muscle stretch Take the elbow across your body to the point of slight stiffness Move the elbow gently against the hand and hold this for 10 secs The most gentle resistance is all you need.
- 9. Shoulder blade muscle stretch After you relax this effort (5-15 secs) then see how far you can stretch the elbow across now.
- 10. Shoulder blade muscle stretch (right) The same stretch can be done while you are in bed. The right arm reaches across to the point of stretch and the left hand helps to provide gentle resistance....
- 11. Left side shoulder stretch The left arm reaches across. The right hand offers slight resistance while the left elbow feels like it moves away. Relax and the stretch the elbow across the body.
- 12. Left side shoulder stretch Forgive the facial expressions! Do the same for the other side.
- 13. Shoulder rotator muscles See how far you can reach the hand back. Resistance in this case is by gravity. Very gently start to bring the hand forward... Try to do this without moving the arm. Hold this effort for 10 secs
- 14. Shoulder rotator muscles Relax ... Then see how far you can reach back with the hand....
- 15. Check to make sure When you are stretching the shoulder ... make sure the top arm bone is not turning in which will look like this... Let it relax OPEN.
- 16. Check to make sure You can see that the top arm bone is open and is a smooth line so not showing as a lump.
- 17. Shoulder rotators How far can the hand stretch down and backwards..... Activate the muscle by thinking you are going to bring the hand up... Try not to move it though... gravity is your resistance Relax the 10 sec hold then see how far you can stretch the hand backwards.
- 18. Pecs and others In an open arm position .. Think you are going to bring the arm up... but try not to allow movement.... Hold the effort for 10 secs Relax and then see how far down towards the floor to can reach
- 19. Neck stretches Ear to shoulder stretch. Find the point of light stretch. Think you are going to bring the head back to center... But try not to move the head. Gravity is your resistance.
- 20. Neck stretches You can use your hand to provide gentle resistance. After 10 secs... Relax Then see how far you can stretch your neck towards your shoulder
- 21. Right neck side bend You can clearly see the muscles that are being stretched. Do the same for this side.
- 22. Neck Stretch- First position Ear to the shoulder stretch has 3 different positions to stretch 3 separate muscles. Ear to the shoulder and then look down. Use the eyes to look up for 10 secs and then look down. See if you have more stretch.
- 23. Second position Ear to shoulder and look straight ahead. Use the hand to offer gentle resistance to the head starting to come to the middle. After 10 secs relax and then see if you can stretch more.
- 24. Third position Ear to the shoulder the look up.... This encourages more chin movement. Look down with the eyes only for 10 secs and then relax.... Then see how far you can stretch now.
- 25. Head turn Find the point of slight tightness when you turn your head. Use your hand to provide gentle resistance for 10 secs. Relax and see how far you can turn now.
- 26. Head turn You may try just getting your eyes to turn back... This does a great job at getting the muscles to engage very gently. After 10secs, let the eyes relax back to turn the same way as you are turning..... see how far you can stretch now.
- 27. Neck turn to the right The hand is offering very gentle resistance while the eyes turn back or the chin turns back for 10 secs. Relax and then see how far you can turn.
- 28. Side turn See how far you can turn the shoulders- with the pelvis staying in place. Use the hand to help provide resistance... By starting to turn back to the center... do not move though. Hold this effort for 10 secs
- 29. Side Turn Relax and then see how far you can turn now.
- 30. Side Bend Keep the pelvis on the chair and see how far you can stretch to the side. Use the eyes to look up for 10 secs.
- 31. Side Bend Let the eyes look down and then see how far you can stretch now.
- 32. Next The next thing you have to conquer is how you add this into your day: In bed before you get up At the office desk during the day In bed before you sleep By your practice, you will find the best times and how many are needed in your day to get good results!