Action Rehab Progressive Physical Therapy- Tip of the Week

Phase 2
Stretching
The warm up before stretching is very important to
decreasing risk of injury. The following
exercises help improve range of
motion, reduce stiffness, reduce post-exercise soreness, reduce
the risk of
injury and improve overall mobility and
performance. Don’t bounce or jerk
but gently stretch to a point of tension and hold. Hold the
stretch for 30
seconds. Breathe normally (don’t hold your breath).
 
Calf stretch (30
seconds x 2 reps)
· Elapsed Time: 1.5 to 2.5 minutes
· Purpose: Stretch
the calf muscle of the lower leg.
· Stand leading with your right leg.
·
Bend forward at the waist and place your hands on the ground (V formation).

· Keep your right knee slightly bent and your left leg straight.
· Make
sure your left foot is flat on the ground.
· Do not bounce during the
stretch.
· Hold for 30 seconds.
· Switch sides and repeat.
Quadricep
stretch (30 seconds x 2 reps)
· Elapsed Time: 2.5 to 3.5 minutes
·
Purpose: Stretch the quadricep muscle of the front of the thigh.
· Place
your left hand on your partner’s left shoulder.
· Reach back with your right
hand and grab the front of your right ankle.
· Bring your heel to buttock.

· Make sure your knee is pointed down toward the ground.
· Keep your
right leg close to your left.
· Do not allow knee to wing out to the side
and do not bend at the waist.
· Hold for 30 seconds and switch sides.

Hamstring stretch (30 seconds x 2 reps)
· Elapsed Time: 3.5 – 4.5 min

· Purpose: To stretch the hamstring muscles of the back of the thigh.
·
Sit on the ground with your right leg extended out in front of
you.                     · –
· Bend your left knee and rest the bottom of
your foot on your right inner thigh.
· With a straight back, try to bring
your chest toward your knee. Do not round your back.
· If you can, reach
down toward your toes and pull them up toward your head.
· Do not bounce.

· Hold for 30 seconds and repeat with the other leg.
Inner Thigh Stretch
(20 seconds x 3 reps)
· Elapsed Time: 4.5 – 5.5 min
· Purpose: Elongate
the muscles of the inner thigh (adductor group).
· Remain seated on the
ground.
· Spread you legs evenly apart.
· Slowly lower yourself to the
center with a straight back.
· You want to feel a stretch in the inner
thigh.
· Now reach toward the right with the right arm.
· Bring your
left arm overhead the stretch over to the right.
· Hold the stretch and
repeat on the opposite side.
Hip Flexor Stretch (20 seconds x 2 reps)
·
Elapsed Time: 5.5 – 6.5 min
· Purpose: Elongate the hip flexors of the front
of the thigh.
· Lunge forward leading with your right leg.
· Drop your
left knee down to the ground.
· Placing your hands on top of your right
thigh, lean forward with your hips.
· The hips should be square with your
shoulders.
· If possible, maintain your balance and lift back for the left
ankle and pull your heel to your
buttocks.
· Hold for 30 seconds and
repeat on the other side.