kingpole, you are simply heating, stretching, and then cooling while in an extended state. I don’t feel a “warm down” period is necessary,
but, that is just my own opinion from my personal experience.
To each his own, as far as what method is used. I use an ice pack and am very happy with this method. I started with ice for several reasons. One, it has effectively been used by doctors, physical therapist for years to treat injuries, sprains, etc. Another is, I want to cool
rapidly. The faster you can “congeal” the collagen to a less mobile state the better. If you are stretching manually, the hand and arm get tired and you can loose some of your pull. And lastly, because it was the medium used in the study.
“Other studies dealt with the subsequent elasticity of the connective tissue, i.e., ligaments and tendons, after the application of ice… Therefore, for best results, stretching of the part should be maintained while cooling the tendon. This was found to produce a longer-lasting increase in length than those treatments in which the stretch was stopped after heat was applied.
This study used the application of ice with success. Granted, excessive cooling will produce turtling. No doubt about it. Connective tissue will shrink up under very cold temps. I only apply ice for 2-3 minutes and I have never experinced any turtling. It only hangs longer and fuller. But to each his own. The key is don’t over do it. But, as I always say, do what works for you.
Let me tell you the secret that has led me to my goal: my strength lies solely in my tenacity.