Tag Archive: Stretching

Stretch of the Week: Half Fold Traction

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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!

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Stretch of the Week: Wall Clock Arm Stretch

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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.

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Stretch of the Week: Front Body Stretch

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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.

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Stretching Vs. Warming Up: What’s the Difference?

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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.

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Stretch of the Week: Self-Massage for the Wrist

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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.

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Stretch of the Week: Standing Cobra Door Stretch

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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.

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Stretch of the Week: Chair Lunge

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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.

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Stretch of the Week: Chair Forward Fold

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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.

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Stretch of the Week: Supported Prone Twist

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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.

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Stretch of the Week: Eagle Legs

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For the 3rd week of April we will review an internal hip rotation movement that will also help to build stability and balance.

This exercise is called Eagle Legs in the yoga world.

You will need a sturdy chair for this stretch. 

If you have a history of hip or knee injuries (pain, impingement), hip replacements, have difficulty balancing or have a history of falls, it is not recommended to perform this exercise. As with beginning any exercise program, it is recommended that you contact your physician, physical or occupational therapist to determine what is best for you.

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