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Category: Stretches

YesBlogStretches
By yesadmin Stretches

Hip Stretch

The hips are another common problem area for people with arthritis.

  1. Stretch-of-the-Month-March-2015-WEBGet on your hands and knees on a mat or comfortable carpet.
  2. Extend one leg up and out behind you and hold it in that position for five seconds.
  3. Repeat five times with each leg.
By yesadmin Stretches

Simple Shoulder Stretch

To release shoulder and neck tension, follow the steps below;

  1. Stand tall and slide your left hand down the left side of your body.
  2. Raise your right shoulder as your left lowers.
  3. Hold this for 10 seconds then stand straight again.
  4. Now slide your right hand down the right side of your body.
  5. Raise your left shoulder as your right lowers.
  6. Hold this for 10 seconds then stand tall.
  7. Repeat 4 times each side.
By yesadmin Stretches

Calf Stretch

  1. Start standing on one leg on a stair or curb, with your heel hanging off the back.
  2. Gently press your heel toward the ground until you feel a gentle pull along the back of your lower leg.
  3. Hold for 30 seconds.
  4. Then slowly bend your knee slightly, until you feel the stretch move lower on the calf.
  5. Hold 30 seconds.
  6. Switch legs, repeating twice on each side.
By yesadmin Stretches

The Forward Hang

  • Stand with your feet hip-distance apart and your knees slightly bent.
  • Interlace your fingers behind your back. (If your hands donbt touch, hold on to a dish towel.)
  • Breathe in and straighten your arms to expand your chest.
  • Exhale and bend at your waist, letting your hands stretch toward your head.
  • Hold for five deep breaths.
By yesadmin Stretches

Prayer Cat Camel

Start on all fours.

  1. Prayer- Exhale as you sit back onto heels, lower head, tuck chin and reach arms out.
  2. Cat- Inhale as you arch the back up and hollow out abdominals while head remains tucked. Camel- Exhale and lower abdominal and reach chin towards ceiling. Tuck chin and sit backB into Prayer position.
  3. Repeat 5 times.
By yesadmin Stretches

Flexion Stretch – Chin to Chest

  1. Neck-flexionGently bend your head forward while bringing your chin toward your chest.
  2. Stop when a stretch is felt in the back of your neck.
  3. Hold position for 15-30 seconds.
  4. Return to starting position. (Neck in midline position).
  5. Repeat above stretch 5 more times.
By yesadmin Stretches

Quadriceps Stretch

  1. Using a towel, lie on your stomach.
  2. Attach the band your right foot and pull your heel to your butt.
  3. Hold this stretch for 1 min.
  4. Repeat 3 times.
  5. Change legs and repeat 3 times.
By yesadmin Stretches

The Bridge

  1. gentlebridgeLie on the floor with your knees bent and feet flat on the floor.
  2. Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor.
  3. Hold for 1 minute.
By yesadmin Stretches

Elbow Prop

  1. Begin lying on your front.
  2. Slowly move up onto your elbows provided there is no increase in symptoms.
  3. Hold this position for 2 seconds and then return to lying flat.
  4. Repeat 10 times provided the exercise is pain free.