Tag Archive: Stretching
For the third week of November, we will be performing a very Deep Squat Stretch. You will feel this stretch in your inner thighs, ankles and lower back.
Welcome to September’s weekly stretch blog. In the three years since this blog started, we have done most every stretch imaginable. This includes everything but the kitchen sink – until now. That’s right, this month’s stretches will focus on using the kitchen sink! Why you might ask? The kitchen sink provides stability, as well as traction for these stretches. Using props is a great way to facilitate optimal stretch!
For the month of March we are stretching our biceps muscles. The bicep has two “heads” that form into one single muscle belly, which lays between the elbow and shoulder joint. The biceps flexes the arm (bringing wrist to shoulder), helps abduct the shoulder (lift it away from your side) and rotates the forearm outward. It’s a muscle we commonly use and thus it can become tight. In fact, the biceps can be so tight that extending the arm fully straight is restricted. Our March stretches will help to loosen the arms.
For November’s Weekly Stretches I will teach you how to use a foam roller to stretch and self-massage the body.
If you do not own a foam roller I recommend purchasing one! It’s a very useful and affordable tool that can be purchased through one of our clinics. For the first week, we will be performing the Front Body Stretch, as well as a massage for the front of the thighs.
One of the more frequent questions I am asked when conducting physical therapy evaluations is “Did my injury occur because I did not stretch before my physical activity?” That’s a great question and the quick answer is no…..and yes. Let me explain.
The final stretch for August features two self-massage techniques for the wrist.
You will need a tennis ball and a table or hard surface to perform these techniques. As always, prior to beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.
Continuing with our subclavius stretches for July, week 3 brings us to the Standing Cobra Door Stretch. It’s becoming a favorite of mine.
You will need a door with handles on both sides and possibly a small stepping stool for this stretch. Sturdy cork yoga blocks can work in place of a stool.
The final week of June is upon us. Let’s end it with a great stretch called the Chair Lunge!
This stretch will work on the hip flexor muscle group that can shorten from sitting too much.
You will need a chair for this stretch, preferably one without wheels. If your chair has wheels, make sure they are locked in place.
Week 2 of June brings us to the Chair Forward Fold
Those of you who sit for long periods of time can end up with a tight lower back, hip, and thigh muscles. This week’s stretch will target all those areas!
If you have a history of low back conditions such as pain, bulging/herniated discs, hip problems or hamstring strains or tears, this may not be the right exercise for you. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.
You will need a chair, preferably one without wheels. If your chair has wheels, make sure they are locked in place.
Week 4 of our restorative stretch journey takes us to the Supported Prone Twist.
You will need a bolster or several folded blankets for this stretch.
If you have a history of knee pain or injuries, conditions hindering you from twisting, or if you have trouble getting up and down from the floor, please do not perform this stretch. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.