Prenatal Massage White Board Notes

Please do not attempt prenatal massage without professional training in the appropriate methods!

About Stretching

Everybody knows how to stretch, right? Just watch a cat or dog getting up from a nap. They naturally elongate each part of their body systematically and usually from front to back. Humans, however, learn to over ride this instinct at an early age. When re-learning how to stretch several points are helpful to keep in mind.

1.  Move slowly and mindfully into each stretch using the body’s natural path of  motion for the chosen body part.

2.  Elongate through the entire range of motion for the target muscles.

3.   If you are in good condition it is OK to stretch into the discomfort zone but never into the pain zone!

4.   If you are not used to stretching or have an injury then stop just short of the discomfort zone.

5.   Never bounce at the end-feel of a stretch. This is called ballistic stretching and is no longer recommended.

6.   Breathe calmly into the area being stretched for 20 seconds or until the body part smoothly increases its range of motion which ever comes first. If no increase occurs then move on to another body part. If the range increases slightly then take up the slack and start breathing and counting again for up to three repetitions.

7.   Strive for symmetry in range of motion for both sides of the body.

8.   Always stretch the antagonist muscle or muscle group for the target area to ensure a balance within the nervous system when finished.

You will enjoy gracefully moving through activities of daily living that results from regularly stretching tight areas of the body!