If the video does not start just give it a bit of time to load.
3) THERAPEUTIC STRETCHING - This is a comprehensive program that is your main pain reducer. It loosens muscles, increases joint function, corrects postural alignment and does so gently. It is designed to return you back to your normal form and function.
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2) RANGE OF MOTION/ NO IMPACT EXERCISES – This helps muscle and joint function and also readies you for your stretching program. Range of motion exercises should feel effortless. The videos are lower quality to help those who have poor Internet connections and does not change the effectiveness of the therapy.
If the video does not start just give it a bit of time to load.
(Do not any of the follow this protocol without first consulting with your qualified health care professional.)
This advanced rehabilitation protocol is designed to be used in a high quality multi-disciplinary group rehabilitation facility or by individuals at home. This program was specifically designed to treat chronic and long standing injuries, fibromyalgia and the approximately 20% of all patients that do not respond to traditional physical therapies. This rehab is an alternative to traditional resisted exercise based therapy.
This program becomes your maintenance program after recovery but it is simply performed less frequently (perhaps 1-3x per week).
Do the following 4 steps once a day, just like you were at a big expensive group rehab centre. Afternoon or evening is best.
1) REDUCE STRESS/ PROMOTE RELAXATION – The best technique for achieving this goal is NeuroDirectional Meditation (NDM) because this technique directly affects the resting tension of muscles and is a physical type of meditation designed perfectly to this protocol. Do not under-estimate the importance of this component. It should be noted that coffee will dramatically interfere with your ability to consciously relax and thus the effectiveness of this segment of your rehab.
INTRODUCTORY TECHNIQUE TO NDM
- Find a comfortable and quiet place and sit in a comfortable, posture friendly position (usually sitting or lying down is best)
Breathe normally and slightly slacken your jaw. As an option, you may close your eyes (do not create a safety issue)
- Slowly breathe out and consciously reduce the tension in the muscles on top of your shoulders. Feel the tension drain from the area as you exhale. Let the tension go.
- With each additional exhalation, envision this target area melting, deflating, sinking and losing it's ability to function. Feel the energy drain from the area
- Sometimes NDM causes a release that is barely noticeable, sometimes it just causes a cool or light sensation, it can also be a feeling of increasing heaviness. Notice and build on these subtleties each time you exhale.
- If you have trouble feeling a change, help your brain focus on the area to be relaxed by touching the area lightly with your hands. You may also help your brain by slightly increasing the tension to the target area on your first breath in and then fully relaxing the tension as you breathe out.
- Next, try to relax your chest muscles.
- Consciously maintain the reduced muscle tension level and each time you exhale, attempt to consciously cause further reduction in muscle tension to the target area, even if the change is minuscule.
- Repeat until you are at a point where you cannot reduce the muscle tension any lower. You may notice an increase in muscle tension when you breathe in. Try to limit this effect, even if your breathing becomes slightly shallow. Also, you may notice that it is a bit of a mental challenge to artificially suppress muscle tension to below accustomed levels.
- You may notice slight changes occurring to your structural alignment or body positioning, as you release different muscles. This is normal and should not be avoided as long as you maintain a comfortable posture friendly position (e.g. don’t let your head slump forward, etc.).
- Follow this procedure through each of the major muscle areas of your body by following the audio guide below. Should you notice increasing tension in a completed area, feel free to move back to that area again. After this, focus NDM on each of your pain areas for a few minutes.
Below is a list of the stretches on the video.
Once you have watched the stretching program enough times, you can use this list as a “cheat sheet” if the program is not available.
1- anterior neck
2- look L & R
3- nose to toes
4- ear to shoulder
5- temple to toes
6- erectors a, b, c
7- pectoralis major
8- pectoralis minor
9- serratus anterior
10- reach up
11- reach out
12- reach back
13- across chest
14- wrist extensors
16- self hug
17- lat. stretch
18- side stretch
19- elbow toward knee
20- mad cats
22- runner’s lunge
23- quad. stretch
25- knee to opposite shoulder
26- side twist
28- pretzel stretch
EXTRA STRETCHES – you may require extra stretches to compensate for some lifestyle habits, correct a muscular imbalance or correct postural abnormalities, etc. Most commonly, people have a "forward flexion" problem, meaning your head and/or shoulders are too far forward. Because we tend to sit so much or sleep in a curled position it is also common for people to have a forward hip flexion problem. Your qualified health care professional can confirm this for you. If so, please perform stretches #1, 7, 8, 9, 22 and 23 once more per day, in addition to your stretching video program. You may also have a specific issue that requires a stretch that is not on this video for your optimal recovery. Should you find you have an issue that is not being addressed you can ask your qualified health care professional for options or contact us for further direction (always free).
4) COLD THERAPY- Most people hate cold applications. However, it is important to decrease any irritation and thus inflammation you may be experiencing and to decrease any irritation your therapy may have created. Repeated heat applications are not designed to be used with this protocol, since they cause a delayed increase in inflammation.
LOCAL APPLICATIONS- Use an ice/cold pack, MAXIMUM 10 minutes in one spot, per hour. Use your ice pack wrapped in a cloth so that you do not apply directly to skin. Avoid possible freezer burn. Do not continue if area becomes numb. Your goal is to gently decrease inflammation over time.
SYSTEMIC APPLICATIONS – You could use a cold/cool bath, shower, lake, sprinkler, etc. Obviously, do not allow hypothermia to set in or over do it.
Sometimes you want to use heat for the short term muscle relaxing abilities it has. If this is what you would like to do then do not use heat by itself. A vascular flush would be advised.
VASCULAR FLUSH –
1 min. hot
3 min. cold
repeat 3-10 times, end with cold
local or systemic application
A vascular flush has numerous benefits but most importantly causes more muscle relaxation than heat by itself can. Also, this vascular flush, unlike heat, does not cause the long-term problems associated with increased inflammation. Heat by itself should be avoided with this protocol, especially since you will be doing other things to achieve muscle relaxation.
AT ALL TIMES,
MAINTAIN A PROPER ACTIVITY LEVEL – (not too much or too little) find that magic grey area between not too much or too little activity. Don’t be a couch potato between therapy sessions but also respect your limits.
MAKE LIFESTYLE CHANGES – don’t look down when you read, sit properly, don’t cross your legs, don’t stand on one leg, be aware of posture, don’t keep your wallet in your back pocket, don’t wear heels, use a beaded seat cushion in the car or home/office, check your need for orthotics/ shoulder brace/nutritional counseling, etc.
Sleeping positions often interfere with proper recovery. When you are injured, it becomes especially important to not do things like sleep on your stomach, sleep with 2 pillows, sleep in a curled fetal position, etc. If you like to sleep on your side, try to sleep on both sides throughout the night and do not bring your knees up toward your stomach. If you sleep on your side, do not cross one leg over the other and maintain comfort and balance by simply bending your knees. This way your hips are not being held in a flexed position all night (stretches #22 and 23 on the video are usually ideal for this issue). This is especially true for people that get back pain across their beltline (see pic) or on one side of their low back.
Once you have become pain free for a month and you have checked first with your qualified health care professional, you may start to increase or return to more challenging activities. This may include doing jobs you avoided, exercising at the gym, playing sports you were avoiding due to pain, etc. You may have to re-introduce these activities very slowly and you may find you need to do more rehab to offset the effects of this increased activity. Challenging muscles makes them tight, etc. That is normal. If you can not perform increased activities without causing a return of your symptoms, please discontinue and ask your qualified health care professional for guidance. In cases of significant injuries, there may be new limitations that must be respected.
ADDITIONAL THERAPIES - This program can be included with other health disciplines. For example, Massage Therapy or Chiropractic may be a good addition to accelerate recovery or help with optimal recovery. Please inform your health care professionals that you are doing this program.
This program usually takes about a week to kick in. In the first week things can feel like a waste of time or causes changes with no real benefit.
From the point you start to notice positive change to about a month later massive positive changes usually occur. If you find the rehab to only be a source of irritation then please discontinue and contact us for further direction. We have options but we can not list them all here. There is never a cost.
The program gets to be boring and time consuming (mostly boring). If this happens stay focused and continue on. This rehab is what you would commonly pay $20,000USD for at a group rehab centre ($200/day for 3-4 months) and you would have to attend during the day for a few months so think of all the money and time you are saving. Whatever keeps you motivated is good. DO NOT SKIP DAYS, unless you are having a flare up.
Should you have questions, concerns or need additional help, please contact us at firstname.lastname@example.org