Oxford Paediatric and Adolescent Rheumatology Centre Stretching Exercises Stretching is important because it makes your joints and muscles less stiff. It will improve your flexibility (how bendy you are) and improves your blood circulation (which can ease pain and stiffness). Stretching can also help you get rid of tension and relax. How should I stretch?
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Always move smoothly and gently
You should feel a definite stretch but it shouldn’t be painful
Hold the stretch for 10 seconds (or 2 slow breaths)
Rest for another 2 breaths
Repeat the stretch­relax set 3 times When should I stretch? Whenever you need to! You might want to stretch…
× in the morning to ease stiffness (after you’ve walked around for a bit)
× in the evening to relax
× as part of your warm­up before sport/PE so you can move more easily or afterwards in your cool down to make sure you don’t feel too sore the next day. * Always try and stretch after you have moved around a bit, your muscles stretch better if they are warm. Some Examples: Could we use a formate like: http://www.momentumsports.co.uk/TtStBody.asp For your back
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Lie on your back with knees bent and feet flat.
Slowly let your knees fall to one side while keeping your shoulders down until a stretch is felt in your back and hip.
Hold for 10s then gently take your knees to the other side.
To increase the stretch, bring the top leg up over the lower leg and when going to the side and slowly pull down on the top leg with opposite hand. For your Hamstrings: (the muscles at the back of your thigh)
· Lie on your back, with your legs flat
· Hold the back of one thigh with both hands (knee bent) and pull that thigh into your chest.
· Then slowly straighten your knee until you feel the stretch in the back of your leg.
Patient Information Oxford Paediatric and Adolescent Rheumatology Centre If you can’t manage this one by yourself, ask someone to help by:
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Placing one hand above the knee and your other under your heel
Ask them to gently push down on the top hand and up with their hand on your heel.
As they do this, get them to try and gently pull the lower leg away from the thigh (traction force). For your Quadriceps: ·
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(the muscles at the front of your thigh)
Lying on your tummy, hold around your ankle (or use a towel if you can’t reach) wrapped around the ankle to
Pull your foot toward your bottom, making sure you keep your hips flat For your Gastrocs: ·
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(your calf muscle)
Using a wall for support, put the leg you want to stretch behind you with your heel firmly down on the floor.
Gradually lean forward until you feel the stretch in your calf.
It is important to keep your back foot straight
Patient Information