GENERAL GUIDELINES FOR STATIC STRETCHING:

1. Put yourself in a relaxed state-of-mind. Do this by concentrating on your breathing and freeing your mind of all other thoughts.

2. If you are extremely inflexible (or if it is early in the morning) you can use theragesic cream (or another liniment) on the muscle/muscle groups you are stretching, or, take a warm-hot bath or shower, or do some light exercises for 5 minutes or so. The purpose of these is to "warm up" your muscles and increase your circulation (blood flow) to the muscles prior to stretching.

3. Place yourself into the position(s) prescribed on the sheet(s) you've been provided or those that have been described and illustrated by the therapist.

4. Gently move yourself into "a position of stretch", that is, slowly move to a point where you feel a stretch in the muscle/muscle groups you are intending to stretch. Once you feel a stretch, hold that position, exhale and concentrate on relaxing that muscle. Hold this position as long as you can (you will find that you are able to hold a stretched position for longer periods of time as you become more accustomed to doing flexibility exercises). Repeat these same procedures to the opposite limb (or side, whatever the case may be). Continue to repeat these steps moving from right to left 4 to 5 to 6 times. Each time you return to each side, try to go a little farther than you did the last time and progressively increase your stretched position as well as the time that you hold the stretched position.

5. Never bounce or jerk or push yourself into a stretched position; rather, use slow, controlled movements. Remember, concentrate on relaxing the muscle you are stretching. Use your breathing to help you relax, especially exhalation (breathing out).

6. Complete all the exercises that have been prescribed for you in the same manner as outlined above.

7. IMPORTANT!! Be sure to stretch out before and especially after all physical activity. This includes long walks, lawn mowing, gardening, etc..

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