Specific and Sustained
A stretch should be specific to the muscle that needs it. It is like scrubbing a pot clean; if you don’t scrub where the food material is stuck, then you are wasting your time. Your massage therapist can help you identify which muscle (or muscles) needs stretching and the position that is required to stretch it. In the image below a change in arm position makes all the difference when stretching different parts of the pectoral muscles.
A stretch also needs to be sustained long enough to create change. An effective stretch changes the tonus or resting level of tension in the muscle. It should also create a lengthening of the connective tissue within and around the muscle. This may take 30 seconds of stretching, but if the muscle is stubborn it may take a minute or two of sustained stretch to release. Your massage therapist can give you clear guidance about how long to hold the stretch for your body and its needs.
