| Gentle stretching can be performed by physical | | | | Stretch slowly and gently: Slow gentle stretching |
| therapists and/or practiced by patients at home. | | | | helps to relax the muscles of the body. FM & |
| Several programs have been fashioned for | | | | other chronic pain sufferers who use sudden or |
| Fibromyalgia (FM), Chronic Myofascial Pain (CMP), | | | | jerky movements or over-stretch can find |
| and Chronic Fatigue Syndrome (CFS) patients for | | | | themselves in increased pain, muscle strain and |
| this purpose. Stretching is important because it | | | | even muscle tears. All stretches should be done |
| helps to relieve muscle tension and spasm. In | | | | as if in slow motion and as smoothly as possible. |
| difficult-to-treat areas, "spray and stretch" | | | | Don‘t stretch further than is comfortable: |
| techniques can be used by applying a spray | | | | Over-stretching is one of the main causes of |
| coolant to sore muscles, which deadens pain while | | | | muscle strains and tears and so it is important |
| the muscles are stretched. Many therapists prefer | | | | that each muscle is only stretched as far as is |
| to ice the muscle, since the spray is a | | | | comfortable. If you overdo it you can cause the |
| prescription, is flammable, and causes pollution. Ice | | | | tendons and ligaments attached to the muscle to |
| works just as effectively. | | | | spontaneously contract which can be painful, to |
| Stretching, as it relates to physical health and | | | | say the least and can cause permanent damage. |
| fitness, is the process of placing particular parts of | | | | Stretching should never be painful. |
| the body into a position that will lengthen the | | | | Practice breath control while stretching: Many |
| muscles and associated soft tissues. Stretching is | | | | people tend to hold their breath when stretching |
| a simple and effective activity that helps to | | | | and don't even realize it. Holding your breath can |
| minimize muscle and joint soreness in FM and | | | | cause the muscles to tense and stretching a tight |
| other musculoskeletal conditions. | | | | muscle can lead to injury, especially in FM, CMP & |
| There is a right way to stretch and a wrong way | | | | CFS sufferers who already have tense and painful |
| to stretch. So, you must be careful. Stretching | | | | muscles. The amount of oxygen and nutrients |
| can be damaging if done incorrectly. You | | | | needed will be greatly depleted if you hold your |
| don’t want to do more harm than good! It | | | | breath and the muscles will develop excessive |
| is important that the following guidelines be | | | | lactic acid which is very painful. So make sure |
| followed, both for safety and for maximizing the | | | | you BREATHE! |
| potential benefits of stretching. | | | | Doing it Right: Each stretch should be held for |
| The most important things you need to know | | | | around 30 seconds for the maximum effect. |
| about stretching: | | | | Anything less than this will not provide a sufficient |
| Warm up the muscles FIRST: Cold muscles can | | | | length of time for the muscle to relax and |
| injure very easily and so it is very important to | | | | lengthen. Each muscle group needs to be |
| warm up the body before any significant | | | | stretched a minimum of two or three times in |
| stretching or exercise. The body's core | | | | rotation as well. Chronic pain sufferers may |
| temperature needs to be brought up during your | | | | have trouble stretching to this extent in the |
| warm-up. This will increase the temperature of | | | | beginning. You should only stretch until you start |
| the muscles, making them more pliable and | | | | to feel uncomfortable. Even if you can only handle |
| loose. A warm-up will also increase the heart | | | | a few minutes at first, it will be worth it. You will |
| rate, blood flow and nutrients getting to the | | | | gradually be able to increase the time and |
| muscles. As your breathing rate increases, the | | | | hopefully even the rotations. Do a LITTLE every |
| amount of essential oxygen reaching the muscles | | | | day so you don’t end up in so much pain, you |
| rises. A safe warm-up for a FM, CMP or CFS | | | | that you can’t stretch the next day. |
| patient might be a brisk walk or a short swim. | | | | I believe you will be amazed at the benefits of |
| The warm up should not last more than 10 | | | | stretching when done properly! I sure was! I |
| minutes and it shouldn't be too taxing. If your | | | | can do more and I feel better after a good |
| level of fitness is somewhat low or severe pain is | | | | stretch in the morning. It also helps me relax at |
| experienced, you need to ease up. | | | | night. |