Transcript Stretching - Orthopaedics Plus

Specializing in Orthopaedic
Rehabilitation, Sports Injuries and
Treatment of the Spine
101 Cambridge Street
Burlington, MA 01803
www.orthopaedicsplus.com
Protecting Against
Injuries with Stretching
Commonsense
work habits are your
greatest defense
against fixed posture
aches and pains
Work Smarter with Frequent
Position Changes
• Vary your sitting positions and shorten the
length of time that you are static.
• Remember that even “perfect” posture can be
detrimental to the musculoskeletal system
• Does not require leaving your work station and
disrupting your work flow.
• Along with gentle stretching, allows your soft
tissues the opportunity stay healthy
Stretching
• If performed correctly, stretching improves
flexibility and as a result, decreases the risk of
injury to muscles, tendons and ligaments.
• Address the muscle groups frequently used
while at work.
• If you have any medical concerns, you may want
to consult with a medical professional before
beginning a stretching program.
Benefits of Stretching
•
•
•
•
Increased flexibility and joint ROM
Improved circulation
Better posture
Stress relief and decreased
muscle tension
• Decreased risk of an overuse
injury
How to Stretch Safely
• To minimize injury, stretching should be done
gently or after warm up.
• Static stretching is done by slowly moving a joint
towards it's end-range of motion.
• A gentle "pulling" sensation should be felt in the
desired muscle.
• This position is then held for 15 - 20 seconds.
• Do not stretch to the point of pain.
• Do not bounce, this may cause a muscle injury.
• Repeat each stretch 3 to 5 times.
Quad Stretch
• Hold on for balance.
• Hold/support one foot
behind you.
• Stand up straight with both
knees side by side.
• Tighten your buttock muscles
• Hold & repeat on each leg.
• Feel the stretch in the front
of your thigh.
Calf Stretch
• Hold on for balance.
• Place one foot behind you.
• Lean in towards the wall,
keeping your back heel
down.
• Hold and repeat on each
leg.
• You should feel the stretch
in the bottom part of your
lower leg.
Lower Back Stretch
• Place both hands on your
hips.
• Gently push your hands
forward, increasing the
extension in your lower back.
• Perform in a pain free range
of motion
• Hold and repeat.
• You should feel a gentle
stretch in your lower back.
Upper Back Stretch
• Place both hands behind
your neck. Do not pull!
• Pull your chin back to
protect your neck.
• Pull your elbows back
and extend your upper
back.
• Hold and repeat.
• You should feel a gentle
pull in your upper back.
Forearm Stretch
• Bend your wrist up (palm
away) and hold with the
opposite hand.
• Extend you elbow.
• Hold and repeat on both
arms.
• You should feel a gentle
stretch down the bottom
of your forearm.
Forearm Stretch
• Bend your wrist down
(palm facing) and hold
with the opposite hand.
• Extend you elbow.
• Hold and repeat on both
arms.
• You should feel a gentle
stretch down the top of
your forearm.