As a way of assisting the stretch process we recommend the use of a counter-irritant before or
during muscle stretching. The counter-irritant can be a direct icing by rubbing a large ice cube or
spraying the muscle area to be stretched with Fluori-Methane spray, Ethyl-Chloride spray or
Biofreeze. The counter-irritant acts to reduce pain during the stretch making it easier to achieve
a better stretch.
Goals: Aids in performing therapeutic exercises. Aids in a feeling of self-control.
Method:
1. Hold the bottle with fluid in neck (upside down).
2. Press hard on lever to ensure steady flow.
3. Hold bottle 12-18 inches from the skin at 45 degree angle.
4. Spray slowly (4 inches per second) in direction of arrows in diagram.
5. Cover eyes, face, mouth or ear with opposite hand or cloth.
6. Perform muscle stretch during or after application.
7. Increase stretch for a count of 6 seconds after application.
8. Warm skin between applications with your hands.
9. Massage muscles with your hands doing small circles movements.
10. Repeat 2 times each day (in 2 series of 6 stretching exercises).
Note: Spray is the distraction, stretch is the action.
Jaw Exercises
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N-Stretch (masseter and temporalis - side of face)
1. Cover eye and mouth with hand.
2. Place tip of tongue up against roof of mouth (in the N-position).
3. Stretch the jaw open in a straight line without dropping the tongue (about 2 inches).
4. Hold for 6 seconds.
5. Do not touch teeth when closing.
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Head Flexion (upper/middle trapezius - back of neck)
1. Stand up or sit down in
correct postural position.
2. Look straight forward.
3. Perform axial extension (chin
tuck).
4. Slowly tilt your head to your
chest.
5. Hold for 6 seconds.
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Head Lateral Flexion (upper trapezius - side of neck)
1. Stand up or sit down in correct postural
position.
2. Look straight forward.
3. Perform axial extension (chin tuck).
4. Slowly tilt your head to your shoulder.
5. Make sure you do NOT rotate your head.
6. Hold for 6 seconds.
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Head Flexion (upper trapezius - side of neck)
1. Stand up or sit down in correct
postural position.
2. Slowly rotate your head 45 degrees
(halfway) to one side.
3. Slowly tilt your head down in direction
of your arm pit.
4. Hold for 6 seconds.
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Head Lateral Extension & Rotation
Part A: (clavicular division)
1. Stand up or sit down in correct postural position.
2. Slowly rotate your head 45 degrees (halfway) to one side.
3. Slowly tilt your head backwards.
4. Hold for 6 seconds.
Part B: (sternal division)
Part B: (sternal division)
1. Return to upright position.
2. Rotate your head completely to the opposite side.
3. Tip your chin downward.
4. Hold for 6 seconds.