Stretching

Stretching

Stretching is gently elongating a muscle or group of muscles with the goal of increasing your flexibility and range of motion. It is most often used by athletes before and after sport to prevent injury, speed recovery and enhance performance. Stretching is also used therapeutically to help correct muscular and postural imbalances.
 
Key Points to Remember
-Be GENTLE. Stretching should feel good and be comfortable. If you experience any pain you may be pushing yourself too far, too fast and need to decrease the stretch slightly. If you still experience pain, stop doing that stretch and consult your RMT or another qualified healthcare professional.
-Be WARM. Stretching is more affective when your body is warmed up, such as after 10-15 minutes of light cardiovascular exercise.  You are also at a lower risk of injuring yourself from overstretching or strain when warm.
-Be SAFE. If you have trouble with balance and coordination stand close to a wall or railing for support. You can ask your RMT for any personal modifications to a stretch.
-Be PATIENT. Stretching effectively requires a time commitment of at least 30 second to 1 minute per stretch. Your muscles need time to relax and lengthen in order to have any benefit from stretching. If time is a major factor for you, you can combine some stretches to be more efficient. For example, you can stretch your calf against a wall while also stretching your rotator cuff or biceps.
 
The following images, descriptions and instructions are intended to be used as a reference for exercises prescribed to patients of Victoria Massage Therapy Ltd. Always consult a qualified healthcare professional before starting a new exercise routine. If you experience any pain during of after an exercise you should stop doing that exercise and consult your RMT or another qualified healthcare professional.
 
Upper Body Lower Body Abdominals Postural
 
Hips / Gluteals Rectus Abdominus Rolled Towel Exercise
 
Hamstrings & ITB Iliopsoas Mountain Pose
 
Thighs / Quads & Inner Thigh   Gentle Spine Mobilization
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Demonstration of exercises by
 Shannon Van Ember
Person Trainer and Founder of
 
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