Guidelines

How hard do I push?

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

How long do I apply?

• Stretches / Exercises: This can vary.  See individual Stretch / Exercise sheets for further information.
• Massage: 20-30 seconds per 5cm² area is plenty.  Overall time depends on how many ‘areas’ to cover.

Some soreness after Stretching, Exercise or Massage 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.