*ROM STRAP instructions

The *ROM (range of motion) Strap is designed to help stretch the arms, shoulders, shoulder blades, upper torso and rib cage.

The *ROM Strap passively retains each hand. This passive retention allows the transmission of pulling or traction forces up the arm without the need to contract the muscles of the hand, forearm and upper arm as would be necessary if the hands were not passively retained. This allows more effective stretching of the upper body.

It is very important to stretch cautiously so no shoulder damage occurs. The shoulder is a muscle-retained joint: that is, the muscles which are in the area of the shoulder hold the shoulder joint together. To prevent injury, it is necessary to keep the muscles which hold the shoulder joint together lightly contracted so the shoulder is safe, while allowing other muscles of the area to relax so they can be stretched.

The *ROM Strap makes this easier than it sounds. Start each stretch very gradually. Use low forces. Stretch for 15 seconds, then reduce stretch force, move the shoulder blade around (like shrugging the shoulders) and then begin stretching again. Repeat this sequence several times. If you feel stress in the shoulder joint itself, then reduce the force. It may take several stretching sessions before you develop the coordination to relax the desired muscles while keeping the shoulder joint muscles tight enough. After you learn this, you can increase force levels and stretching time significantly.

STANDING STRETCHES:

Plan to spend approximately 1 1/2 to 2 minutes in each stretching position. This will seem like a very long time. It takes this long to effectively stretch muscles which attach the shoulder blade to the upper  torso.   Some of the stretches involve standing on the rope and pressing up with the legs and straightening the upper body. This results in a traction down on the arms and shoulders. Wear rubber soled shoes for better traction and stability and to protect your feet from the rope. When doing these stretches, careful adjustment of the rope length is important. Adjust the length of the rope by changing the distance between the feet. When stretching, the lower back should remain straight but the shoulders and upper chest may be bent forward somewhat depending on the stretch. The desired area is then stretched by straightening  the legs and the upper chest or rotating one shoulder up away from the place where the rope is affixed.

Begin each stretch gradually, slowly increase the amount of stretching force, but always keep force levels low enough so you are safe. Do not jerk or bounce when doing any stretch. After you have become familiar with the various stretches, you can safely apply more force.

A comprehensive stretching program, which includes *ROM Strap stretches is available on the video: Fluid Swimming? by Dr. Marty Hull. Call Zoomers for info. 800-852-2909

Attachment:*ROM Strap overhead  and horizontal stretches require a means of attaching the rope to the ceiling or wall. 3/8 inch diameter hooks with a 2 inch long threaded shaft screwed into a stud or ceiling joist provide firm attachment. These can be purchased at a local hardware store. Be sure the hooks are accurately positioned in the center of the stud or joist. The ideal is to have three (3) levels of attachment, one overhead in the ceiling, one approximately 18 inches higher than eye level and one approximately one foot below shoulder level. (A secure door knob will work for this level.) For safety, be sure that the attachment level used is always low enough so that if you (or any other user) stand upright with arms overhead, there is no tension on the rope.

INSERTING THE HAND INTO THE STRAP:  Insert the hand from the narrower side of each strap. Reach the hand through, then lightly grip the area where the two ends of the strap join, with the thumb on one side and the four fingers on the other side. This will help make the strap conform to the shape of your hand.

Stretches:

1. Overhead lat. stretch: Loop the rope over the ceiling hook. Kneel down until *ROM straps begin to traction. Do not 'hang' on the strap, but support yourself with your legs and gradually increase traction by bending the knees.

2. Overhead streamlining stretch: Attach to upper wall hook. Face away from the hook. Extend both arms overhead. Lean away from the hook, allowing the arms to be stretched back behind the head.

3. Rib cage stretch: Stand at a right angle to the upper wall attachment hook. Extend the arms overhead, inhale a full breath of air, then lean away from the hook and allow the ribs to stretch around the inflated lungs. Stretch to the left and to the right.

4.  Chicken wing stretch: Attach to upper wall hook. Stand at right angle to wall. Extend one arm overhead with elbow bent. Traction the arm behind the head. This also helps streamlining.

5. Horizontal  scapular stretch. one arm: Stand at a right angle to the lower attachment hook. Lean away from the hook. Allow the shoulder to gradually move around in front of your body. Rotate the upper body away from the attachment point to increase stretch effectiveness.

6. Horiz pec stretch. one arm. Stand facing away from the lower hook. Lean away from the hook.  Similar to stretch #5, to increase effectiveness, rotate upper body away from attachment point.   Back of hand should be facing outward as shown below.  If hand is rotated so palm faces outward, shoulder injury is possible.

7. Standing stretch for upper torso.  Stretches the trapezius, rhomboid and levator scapula muscles.  Wear shoes. Stand on the rope with knees slightly bent.   Adjust  the length of the rope by changing the distance between your feet.   Hunch the upper torso forward and then press upward by straightening the legs to apply stretching forces.  By changing the amount of torso curvature, you will be able to stretch positions higher or lower on the upper back.    Experiment a little.  These stretches are very helpful before and after workouts to relieve tightness in this area.

Model pictured above is Ms. Mary Edwards, Stanford All American swimmer.