Myofascial Stretching: A Guide to Self-Treatment by  Jill Morton and Brenda Pardy

This book is written for both the lay person who has chronic pain, muscular tightness and/or postural dysfunction; and also for therapists to use to recommend home exercise programs for their patients. The book follows the principles of Myofascial Release as developed by John F. Barnes, PT. The techniques utilize sustained pressure and elongation into restrictions in the fascia (connective tissue system) of the body. Two ways to do Myofascial Stretching are included: one using a 4-inch inflatable ball and one utilizing active elongation. The two methods complement each other, especially when one first releases an area of tightness with the ball and then follows up with an active elongation stretch to the same area.

The twelve sections of the book relate to different parts of the body and there is a chart to help decide where to start depending on diagnosis and symptoms.

Myofascial Stretching differs from traditional stretching in four primary ways. The first one involves the time element. All Myofascial Stretches, with or without the ball, must be held continuously for a minimum of 90 to 120 seconds before the fascia even begins to let go. When held longer, additional releases may occur. THE TIME ELEMENT IS CRITICAL. Traditional 30 seconds stretching only affects the elastic and muscular portions, providing temporary results. The second way Myofascial Stretching differs from traditional passive stretching is the concept of active elongation. Active elongation is what allows one to engage the fascial barrier. The third essential difference is the need to be consciously present throughout the process of Myofascial Stretching. The fourth distinction is that stretching and strengthening occur simultaneously.