Tips On Stretching

How To Maximize The Benefits of the Lamb Program For You

Navigating Through the Lamb Program

The Lamb Program stretching and rehabilitation system is an exercise program based upon stretching and elongation of skeletal muscle of the spine and limbs following sets of specific protocols for most pain conditions and sports.

Historically, I created the first Lamb Program for myself when I suffered a series of complex pain syndromes back in 1992. My story will be presented in an upcoming series of newsletters. Nevertheless, I used a combination of dry needling and what I ultimately called the Lamb Program ™ of Resistance Stretching ™.

My full history is lengthy, but suffice to say, I suffered a number of syndromes including sciatica, carpal tunnel, migraines, TMJ, multiple disk herniation and FMS. Although it was difficult, I used my original 18 stretching exercises to stretch my spine and limbs over literally 2-3 hours per day.

However, I had difficulties. Many times, I had aching from the stretching and soreness of my joints. I frequently over-stretched in areas, and paid for it for days later. I used high-level muscle and skeletal anatomy to develop the program for each particular pain disorder.

I quickly developed exaggerated range of motion of my spine and limbs. One by one I was able to recover from each problem. In my case, the last problems to improve were TMJ and upper back spinal pain. By mid 1994, was able to gradually rid myself of all my pain syndromes. By July 1994, I was jogging 5-6 miles 2-3 times per week; something I had not been able to do since I was 16.

Over the next few years, I created a second version, and ultimately a third that was expanded into four progressive levels, and was reverse engineered for most pain conditions such that specific exercises of the spine and limbs would be applied to each specific condition. This allows for an individual to have a specialized program for themselves for pain, sports, weight loss, and seniors and general fitness.

Levels 2, 3 and 4 incorporate my Resistance Stretching ™, and my 3-Dimensional stretching programs. Most people who are pain free can begin with a level 1 program and easily progress through to level 2 or even 3 over a three to nine month window, depending what their fitness level consists of, and there age, previous pain problems.

However, an individual who has an existing pain disorder should always begin with level 1, and even though these stretches are relatively simple, slow and gentle, those in pain can expect to hurt at times in areas. The worst segments of their body will generally be more likely to hurt.

However, persistence is the key. If a particular exercise seems to be aggravating, put it aside, and perform the exercises that you can. In most cases, the stretches that you can perform allow for other areas to improve, and the omitted stretches can be added later either weeks or even months later. As a general rule, the most important exercises often hurt the most as they stretch the most affected areas; but this must be balanced with a feasible stretching protocol for every individual

The protocols I have created are based upon a “neuropathic regimen” whereby it is assumed that the pain disorder involves the muscles of the limb and spinal segments that supply that particular section of the limb. They include stretching for the deep spinal intrinsics which are now known to be the cause of most spinal disease, entrapped nerves and referred pain. It is for these reasons I call the program NEUROPATHIC STRETCHING.

Key points to consider in stretching and rehabilitation:

Always gently stretch-it is not therapeutic to force a stretch or bounce a stretch. I fact this causes muscle swelling and will increase local pain
The best stretch artisans use time and exhaling to accomplish their goal
Stretching should not be overtly painful; if so, you are forcing the stretch too far. The key is a painless SUBMAXIMAL stretch that is held in position allows for the muscle to slowly giveaway or break free, rather than ripping the muscle apart
The progressive levels are techniques to allow for a gentle, faster elongation process, but should be introduced gradually
If a particular stretch in a series seems to aggravate, put that stretch aside for a few weeks or even months, and allow the rest of the series to accommodate those muscles not being directly stretched
The spinal stretches will generally be the most difficult to perform
If you are having difficulty with many stretches, then you are likely being too aggressive with the exercises and/or have a fairly diffuse pain disorder that is easily aggravated. An experienced therapist in stretching and severe pain disorders will often be required to help guide you
If you can stretch a muscle longer by a mere 1 mm per day, over the course of one year, that is 365 mm or more than 1 foot elongation of all the muscles. This amounts to a large increase in range of motion, decreased joint compression of the spine and limbs, increased muscle strength and pain reduction. In reality, muscle usually stretch faster than 1 mm per day, but it is the point of ”baby steps.”
Make sure you have been properly investigated. Help your doctors by writing organized lists with brief key points of your pain disorder(s). Try not to over-elaborate with every little detail, as this will often overwhelm your doctor/therapist.
The addition of medications and supplements can make a significant improvement with a stretching program.
The addition of laser, shock wave, micro-current can also help
Be calm, anxiety, sleep disorders, agitation, excessive worrying greatly aggravate pain disorders. Relaxation training can be very helpful. I have created a relaxation CD/DVD that can help many sleep and relax, and is available through the stretch-doctor website or inquire through www.drlamb.com
Don’t give up easily. These pain disorders are complicated and have frustrated the best doctors including myself.
Educate yourself about your condition to the best of your ability. The Internet is an amazing tool that can offer many opinions about many medical disorders. The information can be a helpful guide and inform an individual about new and emerging technologies for their pain or illness. But be careful about what you read, and ask your doctor for his/her opinion about the information, and if they agree. Ultimately you should be working with your trusted doctor and therapist, and their opinions should take precedence over any information you read on the Internet.

Be Long and Strong…Can anybody tell me why I have used this catch phrase since 1993?