Stretching Exercises for Orthopedic Issues
December 15, 2022
There are several ways that you can improve your flexibility and joint health, but stretching is extremely effective. Frequently stretching our muscles and joints can help us be prepared for physical activity and sometimes reduce the chance of an injury.
The Importance of Stretching
Most everyone has seen a cat get up after a nap and carefully stretch. This is an automatic behavior in this animal that is designed to prepare it for movement.
Our bodies also benefit from slow and gentle stretching. Our joints tend to move only as much as we choose. One of the problems that individuals face after being protected in a cast for a bone injury is that when the cast is removed, the joints of the extremity will be stiff.
When Stretching Is Prescribed
Stretching exercises are prescribed to help the individual get the extremity back into a normal capacity. As we age, we sometimes limit our joint movements. Very slowly, without even realizing it, our joints and bodies lose their flexibility. Arthritis tends to make this even worse as the discomfort discourages us from trying to use the joint.
Starting Your Stretching Exercise
Begin your stretching by first moving the extremities slowly and gently from side to side in a range that is easily tolerated. Start with your upper extremities first and work your way down to your feet.
With each stretch, you will carefully move until you feel resistance, then try to hold your extremity at its maximum position for 30 seconds. Each exercise should be performed 6-10 times.
Stretching the Shoulders
Start with the shoulder stretch by joining your hands in front of you, extending your elbows forward, and then lifting your hands towards the ceiling and behind you. Make sure you are keeping your elbows straight. Release and then repeat.
Working the Triceps
The triceps stretch is done by lifting your right arm towards the ceiling, bending the elbow, and then using the left hand to stretch the arm and elbow backwards. After releasing, change sides and stretch the left arm.
The Cross Body Stretch
The cross body stretch is performed by bending the elbow to 90 degrees and pulling the back of the elbow across the body gently towards the opposite side. After releasing, change arms and repeat.
Moving To The Back Muscles
Lie on the floor rather than on a mattress because you’ll need a firm area on which to stretch. Begin the first exercise by placing your hands behind your head and bending your knees up as far as you can while keeping your feet resting on the floor.
Tighten your hip and tummy muscles so that you feel your back pushing down against the floor. Hold this position for the count of 5 and then relax. Repeat this exercise at least 6 times.
Tending to the Hips
The next version of this exercise involves bending the right hip towards the head, then using the hands to pull the hip as high as possible while keeping the back of the head on the floor. Try to bring the thigh up against the belly or chest if you can. Hold to 30 seconds and then release and repeat for the left side.
Now we can move to a sitting position on the floor. To stretch the hip and groin area, open the hips as wide as possible and use the back of the elbows to continue the stretch by pushing against the inner thighs and leaning forward at the waist. Again, go slowly and hold the stretch to 30 before releasing.
The Lower Extremities
We can now move to the hamstring stretch by extending the left knee and keeping the right knee bent. Keep the toes of the left foot pointed towards the ceiling and use the hands to reach the left thigh to the knee. Lean towards the toes slowly. Stretch five times, then change position so you can stretch towards the right side.
Thigh Stretching
We can now stand up to finish with two more lower extremity stretches. With the left hand resting against the wall, lift your left foot up and grasp the toes with the right hand. Continue to stretch the thigh by pulling the knee tightly. Then switch sides back and forth for 6 repetitions.
Stretching the Calves
The calf stretch is performed by standing in front of a wall, sliding the left foot backwards a foot or so, then bending the right knee and keeping the left foot flat against the floor. It is very important that this be performed slowly, and you should not try to force the stretch by bouncing. Then change sides and repeat.
Sharing Your Routine
I hope you have found this information helpful. Perhaps it will get you thinking about how you might start your own regular exercise program or help someone that you know join you. Together, you can take a step towards better health and wellness.
If you have any long term pain, book an appointment with The Bone and Joint Center of Yuma. Dr. Clark will help ease your condition with several treatment options.