Stretching

Man doing stretching exercisesThe focus and long term goal is to be independent with and adopt a home stretching & exercise program as a permanent addition to your lifestyle.

Follow the DOs and NOs of stretching:

NO PAIN
NO BOUNCING
DO BREATHE
DO STRETCH FREQUENTLY

  1. Perform stretching in a position that produces a comfortable tension - NO PAIN!
  2. Hold this static position for 30-45 seconds - NO BOUNCING!
  3. DO BREATHE slowly and relaxed. Do not hold your breath.
  4. DO need to STRETCH FREQUENTLY and regularly to be most effective.

Stretching should be part of chronic pain self care for the maintenance of mobilization and range of motion.  The popular book Stretching, by Bob Anderson (Shelter Publications 2000) has examples of specific stretches used in our chronic pain program.

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