THE 6 HELPFUL STRETCHES TO HELP AVOID PAIN!
4. Quad stretch. Stand with your legs hip-width apart. Relax your shoulders and flex your abdominal muscles. Use your right hand to pull your right leg toward your buttocks, so your knee is bent facing the floor. Hold your right foot in your hand for 30-45 seconds, then repeat on the left side. 5. Hamstring stretch. Begin by holding onto a stable object, such as a wall, chair, or railing. Place your right foot on a slightly raised surface, such as a step or a curb, so your heel is touching the surface and your toes are facing upwards. Make sure your hips are straight. Slowly bend your left knee until you begin to feel the stretch in your right thigh. Hold for 30-45 seconds then repeat with the left leg. 6. Supine twist stretch. Begin by laying on a mat or soft surface, with your back flat on the ground and your right knee bent. Use your left arm to bring your bent right knee to the other side of your body, keeping your right arm outstretched flat on the ground. Rotate your hips slightly to the left in order to do this. Hold for 30-45 seconds then repeat with the left leg.
Add stretches to your daily routine today! There are many other ways that stretching can help you live your best life. If you are looking to add stretches to your daily life, contact us for assistance! We will schedule a consultation with one of our dedicated physiotherapists, so you can discuss which stretches will be best for you. Contact SOS Physiotherapy today to get started on the first steps of your treatment plan and learn more about how targeted stretches will benefit you!
Enjoying the Water Without Injury
With restrictions slowly lifting, one thing that I am eagerly looking forward to this summer is getting back in the water! Whether that is a pool or the lake, there are a few simple things that we can do to ensure that we can enjoy the water all summer long without risk of injury. Depending on your goals, swimming can be an intense cardio and strength workout, a gentle conditioning and range of motion workout, a relaxing and pain relieving activity, or even just something to do for fun! Regardless of your goals, following a few simple rules and recommendations can ensure that your swimming experience is a positive one. FIRST THING IS FIRST: The Warm Up. Warming up before any type of exercise is crucial for preventing injury and should be focused on dynamic movements rather than static stretches (which are best kept for the end). For leisurely swimmers, going for a brisk walk or light jog for about 5-10 minutes before entering the water can help increase blood flow to all of the muscles of the body. Just don’t forget to use your arms! Following your cardiovascular warm-up, be sure to include some controlled range of motion movements for your shoulders, trunk and legs. Getting in the pool and doing an easy front crawl or breast stroke is a great way to finish the warm up before starting a more intense swim workout.
After getting out of the pool, and nice cool-down will help your body gradually return to its resting state and can help reduce the chance of sore muscles the next day. If you had a fairly intense swim, make sure that you complete about 5 minutes of a slower paced front crawl to help your body cool down. Static stretches should come next and should include stretches for your chest, shoulders, back, thighs and calves. Static stretches should be strong but comfortable and are best held in the stretched position for 20-30 seconds without any bouncing. If the stretch is too intense, holding for 5-10 seconds and repeating 2-3 times is a great alternative. For those of you with existing injuries or disorders that are currently causing pain or stiffness, talk to your physiotherapist first before starting a swimming program. Swimming and exercising in the water can be a great way to increase strength and improve range of motion for many conditions, and aqua-therapy is one of the best treatments for decreasing pain and muscle tension around joints in both neurological and musculoskeletal conditions! Your physiotherapist can help determine which movements are safe and which exercises will best help you reach your goals . - Ryan M, PT
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