Disclaimer:

Please note that these stretches are intended to be used with professional advice from your osteopath. Using them on your own may result in your symptoms getting worse or causing further damage to the affected area. Use them at your own risk. Do keep in mind that there are more factors than just muscles which are involved with most spinal or joint problems - hence stretches cannot fix all painful issues on their own - but they are very useful for the maintenance of mobility and taking the load off joints. You are quite welcome to ask us questions about the stretches presented here, or give us suggestions for new additions.


General Instructions:

Stretches will vary according to the desired result on the muscle or tissue you would like to stretch. Most of the stretches presented here are intended for osteopathic patients attempting to recover from a particular issue. Hence the emphasis is towards a single muscle or group of muscles rather than producing complex regional stretching movements. In order to produce a 'retraining' effect on the muscles it is recommended to hold these stretches for about 30 seconds each. You only need to do them once in one sitting, but they do need to be repeated several times a day for optimum results. Changes should be seen within the first week and then gradually continue. If you want to produce a change in the passive length of the muscle it is recommended to hold them for at least 60 seconds. Similarly only one repetition is needed, but these are best done right after exercise and in general wouldn't need to be done more than twice a day. The changes in the passive elements of muscles will take much longer and will be very incremental.
In the photos below the green arrows always represent the area where you should expect to feel the stretch and the red arrows represent the direction in which movement is made.


Back to body chart


Thumb Stretch (19)

1. Put your thumb onto a firm edge and gently begin to push your hand down while you keep your thumb relaxed. Hold it steady when you begin to feel a stretch in the muscles between your thumb and index finger.
2. Another way of stretching this area if no edges are handy is to use your other hand. Position the little finger of your opposite hand at the base of your index finger.
3. Slide the opposite hand down your thumb until you feel a stretch between your index finger and thumb.

All custom content © Epsom Osteopathic Centre 2006 - 2017. If you would like to use any of our content, please to contact us.