Guidelines for Stretches, Exercises and Massage

Why?

To restore / maintain confidence and control to all individual moving parts or your frame. This is what brings comfort, strength and longevity to your body as a whole.  

To restore / maintain condition to both your brain and the smaller / deeper muscles that deliver sophisticated movements, and protect your joints.

Rules

Speak to your Chiropractor if unsure.

STOP if you feel: dizziness, nausea, visual changes, pins & needles, numbness or increasing pain.

Information below applies to most situations – see also individual exercise notes for unique details.

How hard do I push?

Stretches / Exercises: Mild-moderate tension/effort. Your aim is to improve confidence, and reduce fear and guarding.  High-force movements, particularly early on, can be counter-productive. Having said that, some low-level discomfort during, when getting started, is okay.

Massage: Mild-moderate pressure. Firm enough work/move/compress the target tissue.  Some low-level discomfort is okay.

How fast should I move?

Stretches / Exercises: SLOWLY is generally better than fast when is comes to restoring confidence and control to your moving parts. When working the spine, attempt to move each individual vertebra in a continuous wavelike motion.  Slower is also more challenging, requiring more mental and muscular effort. More challenge / effort = improved brain and muscle conditioning. 

How long do I apply?

Stretches: Hold each for 10 seconds (7 seconds for children)

Exercises: Aim for steady controlled movement in both the ‘contraction’ and ‘relaxation’ phase, use full joint range where possible, hold end point 2-3 seconds.

Massage: 20-30 seconds per 5cm² area is plenty.  Overall time depends on how many ‘areas’ to cover.

How many repeats (reps) per set?

Stretches: 1 stretch per set, may include ‘Left & Right’ sides or ‘Up & Down’.

Exercises: Enough repeats to be challenging i.e., require ‘moderate-high’ effort toward the end of each set. But, no so many reps that prevent full range use and good form, or causes pain. As a guide: 5-10 reps per set for beginners, 15-20 reps per set after 2-4 weeks.

How many sets per session?

Stretches: 3 sets. A 10-20 second rest between sets if not alternating with another movement

Exercises: 3 sets. A 1-2 minute rest between sets

Some soreness after is okay if it is:

mild – doesn’t negatively affect your ability to carry out your duties

short lived – less than 2 hours

gets less with subsequent applications in the same area

Stretching, Exercise or Massage is too much if:

You consistently feel more pain in the 2 hours that follow the session

The area feels more painful during subsequent exercise or massage sessions

If you get bruising or increased swelling

If the above occurs:

Reduce number of sessions per day or week by 50%. Reduce the push force of the stretch/exercise. Reduce massage pressure or duration in each area by 50%. *If the activity continues to aggravate after 2-3 days, stop and contact us without delay.

 

You are likely to be on track if:

You are feeling reduced pain/symptoms or improved motion/flexibility within a 3-14 day period after commencing your care routine. You may be ready to progress to the next level when you have achieved a 50% drop in pain (intensity or frequency) or 2-4 weeks have passed.  Ask your Chiropractor to discuss a review and to upgrade to the next level.