Stretch technique is very effective way to repair damaged muscles .I don't whether you know or not but it has been proved and expert they recommend most this method as quickest and safest way to recover your muscles at normal stage
Muscle tissue is a unique type of tissue in the human body. It is responsible for several different duties including movement, posture, containment and circulation. I want to spotlight circulation because it receives important support from the muscles of the body. As a muscle contracts, it shortens. This shortening creates a pressure within the muscle, helping to circulate blood. When the muscle relaxes, blood can flow into the muscle and the cycle continues. Both contraction and relaxation helps to force blood through the muscle. This helps the flow of nutrients into the muscle and waste products out of the muscle. As long as muscles are routinely contracted and relaxed, there will be adequate physiological support for the muscle.
In doing these stretches, please keep in mind that you should get some advice from your doctor if you have certain complications that could become involved as you stretch. If you've had a recent muscle injury, have some degenerative conditions in the area, or have had chronic pain that doesn't seem to respond to the stretches within a week, check it out. If these stretches DO NOT HELP WITH YOUR CHRONIC PAIN, then I highly recommend you have the condition examined by your Chiropractor. If the pain is NOT caused by muscle spasms, then you have a more serious condition, such as scar tissue adhesions, nerve entrapment or joint fixations going on.
In most cases, stretching will not be a problem. When doing these stretches, it is much better to do them on a firm surface such as on the living room or bedroom floor. Doing them on a bed reduces the effectiveness because the bed “gives” too much, and doesn't allow for full motion.
There are several preparatory stages involved in stretching any particular muscle. It is important to be in loose clothing. If you've ever tried to stretch in a pair of jeans, you know what I mean. It is important to have as much freedom of movement as possible. You can’t hurry a stretch unless you want to make the muscle tighter, or damage it. The key to these stretches is to hold the stretch for a minimum of 30 seconds, and even up to 1-2 minutes. This gives the muscle time to relax and lengthen. As this occurs, the circulation is allowed to flow easier through the muscle.
As you stretch a muscle, you will reach a point where you either feel firm resistance, or definite discomfort. Usually, the pain is a sign that the muscle is tight and needs the stretch. When you reach either tightness or pain, hold the stretch at that point. (Remember, to stretch a muscle it has to relax. That means you shouldn’t be using ANY muscles in the area of the stretch. For instance, it is best to concentrate on using only your arms when you are stretching the leg, thigh and neck muscles, or allowing gravity to assist in the stretch of the lower back and pelvic area. The more you can relax any muscle not being used to support the stretch, the better it will be.)
As you hold this stretch, you will notice the tightness, or discomfort begins to subside. At this point, stretch a little more. Keep this progress up until there is no change. If the muscle is very involved, you may not notice ANY let-up in pain or tightness from the beginning. That’s OK. At this point, simply hold the stretch for 30-60 SECONDS.
Remember, it is VITAL to HOLD EACH STRETCH FOR AT LEAST 30 SECONDS FOR IT TO BE OF ANY VALUE. The traditional 5-10 second stretch that most of us grew up with CAN ACTUALLY SHORTEN AND WEAKEN THE MUSCLES, and can INCREASE MUSCLE SPASMS WITHIN A MUSCLE. You have to overcome the muscle’s natural response of contraction when tugged on. If you simply place a stretch on the muscle for a short time, you trigger the contraction response, and don’t allow the muscle to continue through to the relaxation response.
I will post tomorrow the different Stretches and its instructions .
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MUSCLE STRETCH INSTRUCTIONS
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MUSCLE STRETCH INSTRUCTIONS
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