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Chapter 4: Stretching Exercises
Triceps Stretch (animated) Double Hip Rotation (animated)
Stretching Exercises
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About
Stretching Exercises
Stretching exercises
are thought to give you more freedom of movement to do the
things you need to do and the things you like to do.
Stretching exercises alone will not improve your endurance
or strength.
How
Much, How Often?
Stretch after you do
your regularly scheduled strength and endurance
exercises.
If you can't do endurance or strength exercises for some reason, and stretching exercises are the only kind you are able to do, do them at least 3 times a week, for at least 20 minutes each session. Note that stretching exercises, by themselves, don't improve endurance or strength.
Do each stretching exercise 3 to 5 times at each session.
Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 10 to 30 seconds. Relax, then repeat, trying to stretch farther.
Safety
If you have had a
hip replacement, check with the doctor who did your surgery
before doing lower body exercises.
If you have had a hip replacement, don't cross your legs or bend your hips past a 90-degree angle.
Always warm up before stretching exercises (do them after endurance or strength exercises, for example; or, if you are doing only stretching exercises on a particular day, do a little bit of easy walking and arm-pumping first). Stretching your muscles before they are warmed up may result in injury.
Stretching should never cause pain, especially joint pain. If it does, you are stretching too far, and you need to reduce the stretch so that it doesn't hurt.
Mild discomfort or a mild pulling sensation is normal.
Never "bounce" into a stretch; make slow, steady movements instead. Jerking into position can cause muscles to tighten, possibly resulting in injury.
Avoid "locking" your joints into place when you straighten them during stretches. Your arms and legs should be straight when you stretch them, but don't lock them in a tightly straight position. You should always have a very small amount of bending in your joints while stretching.
Progressing
You can progress in
your stretching exercises; the way to know how to limit
yourself is that stretching should never hurt. It may feel
slightly uncomfortable, but not painful. Push yourself to
stretch farther, but not so far that it hurts.
Most of the remaining exercises are done on the floor and stretch some very important muscle groups. If you are afraid to lie on the floor to exercise, because you think you won't be able to get back up, consider using the buddy system to do these. Adopt a buddy who will be able to provide assistance if you need it.
Knowing the right way to get into a lying position on the floor and the right way to get back up also may be helpful to you. If you have had a hip replacement, check with your surgeon before using the following method. If you have osteoporosis, check with your doctor first.
To get into a lying position:
- Stand next to a very sturdy chair that won't tip over (put chair against wall for support if you need to).
- Put your hands on the seat of the chair.
- Lower yourself down on one knee.
- Bring the other knee down.
- Put your left hand on the floor and lean on it as you bring your left hip to the floor.
- Your weight is now on your left hip.
- Straighten your legs out.
- Lie on your left side.
- Roll onto
your back.
Note: You don't have to use your left side. You can use your right side, if you prefer.
To get up from a lying position:
- Roll onto your left side.
- Use your right hand, placed on the floor at about the level of your ribs, to push your shoulders off the floor.
- Your weight is on your left hip.
- Roll forward, onto your knees, leaning on your hands for support.
- Lean your hands on the seat of the chair you used to lie down.
- Lift one of your knees so that one leg is bent, foot flat on the floor.
Leaning your
hands on the seat of the chair for support, rise from this
position.
Note: You don't have to use your left side; you can
reverse positions, if you prefer.