Issue link: https://www.massageandbodyworkdigital.com/i/72343
FOR aCCeSS TO FRee vIdeOS and aRTICLeS and The LaTeST neWS On uPCOmIng TRaInIngS, jOIn Ben BenjamIn On FaCeBOOk aT FaCeBOOk.COm/dRBenBenjamIn. air, stretching the hamstrings (Image 5). If he or she feels a stretch directly behind the knee or at the ischium, the knee should be bent until the pull is felt throughout the muscle. The stretch can also be done while sitting on the floor with the legs spread about two feet apart and stretching forward to touch the foot of the affected leg, again, bending the knee slightly if the stretch is felt only at the distal or proximal ends. Each gentle stretch is held for 30 seconds and is repeated five times with a 5–10 second rest between each stretch. There should be no pain, only a pulling sensation. 3. exercise. The most important part of this exercise program is determining the appropriate starting weight for the exercise segment. The client is going to complete three sets of 10 repetitions for a total of 30 repetitions. If the correct weight is being used, the person feels a sense of stress or fatigue somewhere during the third set of 10. If nothing is felt, more weight is necessary and an adjustment should be made the next day. If it is too much weight, the client will feel discomfort or tire before the third set of 10. If this occurs, use a lighter weight. In order to determine the correct starting weight for this exercise, the client should only do this portion of the program for several days or until he or she determines the appropriate weight. Lying face down with a weight wrapped around the ankle of the injured leg, the client bends the knee about 80 degrees and then slowly straightens the knee again, stopping just an inch short of returning the foot to the table (Image 6). Another variation is to keep the leg straight and raise the entire leg up about a foot off the table while in the prone position (Image 7). This method is not advisable if there is a back injury present. Three sets of 10 repetitions are completed before going to step four. After about a week, or when there is no fatigue in the third set of 10, increase the weight by 1–2 pounds. Over the 6–8 weeks, the amount of weight gradually increases. 4. Stretch. Repeat step 2. 5. Recovery. Use ice or heat on the injured area for 5 minutes after completing the final set of stretches. (Be sure to instruct the client in the proper use of ice. Remember there are certain conditions when ice is contraindicated or must be used with great caution, for example diabetes or Raynaud's disease.) education and sports medicine, and is founder of the Muscular Therapy Institute. Benjamin has been in private practice for more than 45 years and has taught extensively across the country on topics including orthopedic massage, Active Isolated Stretching and Strengthening, and ethics. He is the author of Listen to Your Pain (Penguin, 2007), Are You Tense? (Pantheon, 1978), and Exercise Without Injury (MTI, 1979), and coauthor of The Ethics of Touch (Sohnen-Moe Associates, 2003). Presently, he is offering continuing education for massage therapists around the world via webinars. He can be contacted at Ben@BenBenjamin.com. Editor's note: Massage & Bodywork is dedicated to educating readers within the scope of practice for massage therapy. Essential Skills is based on author Ben E. Benjamin's years of experience and education. The column is meant to add to readers' knowledge, not to dictate their treatment protocols. Ben E. Benjamin, PhD, holds a doctorate in tune in to your practice at ABMPtv 99