Stretches Based on the training of Prof Karl Lewit-

Charles University- PraguePresented by Denise Stewart

(Occupational Therapist)

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.

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.

Activate the tight muscleHold 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.

What happens if the muscle doesn’t stretch any furtherCheck 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.

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.....

Direction of movementThe 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.

Shoulder blade muscle stretchTake 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.

Shoulder blade muscle stretch

After you “relax” this effort (5-15 secs) then see how far you can stretch the elbow across now.

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....

Left side shoulder stretchThe 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.

Left side shoulder stretchForgive the facial

expressions!

Do the same for the other side.

Shoulder rotator musclesSee 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

Shoulder rotator musclesRelax ... Then see

how far you can reach back with the hand....

Check to make sureWhen you are

stretching the shoulder ... make sure the top arm bone is not “turning in” which will look like this...

Let it relax OPEN.

Check to make sureYou can see that the

top arm bone is open and is a smooth line so not showing as a “lump”.

Shoulder rotatorsHow 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.

Pecs and othersIn 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

Neck stretchesEar 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.

Neck stretchesYou can use your

hand to provide gentle resistance.

After 10 secs... Relax

Then see how far you can stretch your neck towards your shoulder

Right neck side bendYou can clearly see

the muscles that are being stretched.

Do the same for this side.

Neck Stretch- First positionEar 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.

Second positionEar 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.

Third positionEar 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.

Head turnFind 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.

Head turnYou 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.

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.

Side turnSee 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

Side TurnRelax and then see

how far you can turn now.

Side BendKeep the pelvis on

the chair and see how far you can stretch to the side.

Use the eyes to look up for 10 secs.

Side BendLet the eyes look

down and then see how far you can stretch now.

NextThe next thing you have to conquer is how you

add this into your day:In bed before you get upAt the office desk during the dayIn 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!