0001029258 00000 n 0000012318 00000 n Stationary bike low … Hold this stretch for 15-20 seconds and repeat 3-5 times. 0000004357 00000 n Print this out or simply access it from your phone or computer for quick reference in your daily stretches. Shown are exercises that can be done sitting or on your bed. READ PAPER. Passive and Assistive Range of Motion Exercises 1.Support the leg under the knee and heel. This particular protocol divided into 4 phases and the timeline can vary from 4 months to 1 year: Phase 1: Passive Download Free PDF. 0000004320 00000 n {��2F�l�.^s��(\�^�V����2�tdt{�� ��u��}�����4��d{5A����W��J�L��iD1�>��HXR���z�JL���r�-��Y�� 6��h���Ѫ+�;j��~+�'˦������I��n����|�Av�w� � ؒA����SL�� A�z���);؏�h4~��Q��w��t�)��ۏ�8��qDy6C g������Q�%t��1�&3MJ�l��B�2�Y��8^e׬�%T�~[Vk�h5eP�������0͝,�}�g�2S|��TY5�#)h�R+���� � �,�-Ǔ��,�s�x���%#��:)wgQ؏�ěW�Į-���#� �I?L endstream endobj 546 0 obj <>stream 0000002516 00000 n endstream endobj 271 0 obj <>stream Passive static stretch: depends on gravity or a prop such as a partner, strap or elastic band. 0000504188 00000 n x Make sure to stretch after you exercise… 0000905583 00000 n The USF College of Education is accredited by the Council for Accreditation of Educator Preparation (CAEP) and is fully approved by … x Wear loose fitting, comfortable clothing, and proper shoes that offer safety and support. 0000813754 00000 n Again, hard evidence for their use is lacking. Every person’s needs are different. Passive stretching exercises pdf All passive stretch exercises should be performed with slow speed and adequate force. 0000905401 00000 n PDF. 0001049113 00000 n %PDF-1.6 %���� 0000815757 00000 n The University of South Florida College of Education values high-quality education and excellence in research, teaching, and learning. 0000965670 00000 n Download PDF Package. stretching exercises 5 minutes Flexibility 1 2 3 Step Test Step at a moderate to vigorous pace (you can carry on a conversation but just barely). A short summary of this paper. 0000728853 00000 n Exercises: • Active-assisted leg curls 0-1 week. Ont. 0000813073 00000 n • Gastroc/soleus stretching • Multi-plane proprioceptive exercises – single leg stand • 1 foot standing nose touches • Ankle strengthening – concentric and eccentric gastroc strengthening • Functional movements (squat, step back, lunge) • Hip and core strengthening Format: Online PDF report Passive range of motion for a hemiplegic arm . 3. 0000965898 00000 n Mild, comfortable, easy tension is enough. Stretch for the elbows 5b. 0001049295 00000 n Stretching tips • Work gently within your baby’s tolerance. 0000938729 00000 n • No wide grip or overhead strengthening exercises, i.e. 0000938692 00000 n 0000905044 00000 n 0000504263 00000 n … 0000938576 00000 n Good flexibility is not only important for exercise, but also for daily activities such as bending down to put on socks or reaching overhead to grab a tool in your garage. 0000844825 00000 n 0000611342 00000 n �!��n�;��~�!�Xi�R�>��^�^�O����X�ul˙� ����n��Hت�W��4��2O��cM��/��4��m7���o�C')����I�J�*���nd]H���@��TE}1D�R��K��Hh��*U}��B���J�����۴ ]��6}I2W��p�5:���Z%)�p���0TG�� �b�;�|AKl�G��q�ͧ.s���(���T�Jԑ ��M�k1o� This reduces the incidence of injuries, such as muscle strains, pulls or tears. Stretch for the ankles 2. These exercises … STRETCHING EXERCISES Static Stretching Routine (Standing Position), for Warm-Up and Cool-Down POINTS TO KEEP IN MIND Static = hold position for 15-20 seconds. Keep other leg flat on the mat to ensure all the stretch is on the hamstrings and not on lower back. H����n�7���S�F#J� ���Y���E� �n`��6��~?�̥A� 3>�D�����o�;���K�����E�{=|��Y��:'�Wm�Ht)Bt/��o��kvP�Lu>\N��?��_c��,�a�}8��}��5b��?w��t?��b��v?���ُ���/�̳.�t��z!�qo>�2{������G������ӭS�����7�LQ�0z8]ZD}����F����T�C�N���4�/��.�����5��wx���������#�k����_��~|���ӷ�c5��`�U$_��K��yJ�*�(���[���c���)zE���p�o�#��}�\T�e�v��lb�0]��hb4C�;����L�+L����+��d�O�.w�)�De��;�X�a��ܮ��tڞ�T�ߕ�ˤ�w��n�/ �:�`�^�� A control group who didn’t stretch at all. 0000009074 00000 n 19 Full PDFs related to this paper. 0000844937 00000 n Do not “over-stretch” to the point of pain. First stretch … 0000003470 00000 n Self-range of motion exercises for the arm and hand Page - 3 2. Regular stretching should be incorporated into your daily exercise routine. Stretching Exercises for Piriformis Several of the stretching exercises commonly prescribed to treat sciatica symptoms from piriformis muscle problems include: Supine piriformis stretches: Lie on the … Place the foot on shoulder, keep knee straight, and raise leg until resistance is felt. 0000938153 00000 n All exercises should be completed 2-3 times daily. Glossary 2 7 9 13 16 18 19 21 23 Stretches and exercises (enclosed sheets) 1. 0000812575 00000 n 0000874212 00000 n The movements should be done smoothly. 0000728471 00000 n 0000010247 00000 n 0000938804 00000 n 0000004582 00000 n Directions: 1. 0000905620 00000 n Premium PDF Package. Stretching Exercises . 0000965823 00000 n Passive Stretching Programme Repeat each exercise 10 times, gradually increasing the range of movement over time. Stretching Exercises . The stretching was performed before competition and involved one to two repetitions lasting 20–30 s. 3. �����v�zVSUmϪ��`���] 0001029471 00000 n 0000007303 00000 n If a person has hemiplegia of the arm after stroke and cannot move their arm by themselves, it is important to provide gentle movement of the arm, called “passive … Plus the stretches PDF … ���؏�~8�͸�? Exercise … 0000812692 00000 n Pose Chart (PDF) Normal price: $9.95 FREE! 0000014829 00000 n • Do each stretching exercise at least 4 times each session. 0000813829 00000 n 0000965248 00000 n 5. Initiate surgical portal scar mobilization if portals are completely closed. Slowly increase the motion over time. bench press or military press. Can progress to stretching into external rotation to 90° of abduction and greater • Continue with comprehensive upper extremity strengthening program to emphasize rotator cuff, Static/Passive Flexibility Exercise Manual Static/ Passive Stretching: Overview Static Stretching: A low force, high duration stretch in which the muscle is held at its greatest length without bouncing for a minimum of thirty (30) seconds. The University of Georgia 3 WHEN YOU EXERCISE REMEMBER… x Check with your doctor before starting any new exercise program. 3 minutes Cardiovascular 1 2 3 Push-ups Perform as many push-ups as you 0000503800 00000 n The caregiver does not stretch the muscles. 0000938510 00000 n • To limit TMJ mechanics to rotation through active exercise by the patient. ANCE EXERCISES 2017 Recommendation A Clinicians should use individualized flexibility, strengthening, and endurance exercises to address impairments in hip range of motion, specific muscle weaknesses, and limited thigh (hip) muscle flexibility. 0 For group-based exercise programs, effort should 0000984267 00000 n 0000378265 00000 n %%EOF set of exercises, including isometric and active range of motion exercises. 0000965786 00000 n %PDF-1.4 %���� Repeat these passive exercises … 0000965573 00000 n 0000965604 00000 n 0000984629 00000 n Passive Internal Rotation _____ Main muscles worked: Subscapularis You should feel this stretch at the front of your shoulder Equipment needed: Light stick, such as a yardstick … Shoulder Flexion Supporting … Flexibility exercises also increase efficiency and therefore improve performance. 0000984923 00000 n 0000816313 00000 n Passive range of motion (gentle stretches) may help your baby achieve full neck motion. 0000003283 00000 n Delay strengthening for 12 weeks. 0001048752 00000 n This new guide is a much needed and overdue tool box of practical and easily followed exercise … Stretching, exercises and manual treatments to improve range of motion (especially flexion). 0000874324 00000 n procedures involves protection of the repair, stretching/mobilizing tight or restricted structures, strengthening the rotator cuff and strengthening and retraining the scapular musculature. (Rec-ommendation based on moderate evidence.) x Drink water before, during, and after exercise. If your knee is higher than a 45-degree angle from the floor when you assume this position, this exercise is for you. �Y5b��[�RD�C�e�������b��.��+Q���A���^�Z�� �ڪoa� ڸO(1�B{T�=����r��]�Z����ä�0d�i�!��}�-�a�=�����]� !M� endstream endobj 648 0 obj <>/Size 539/Type/XRef>>stream Slowly stretch into the desired position, as far as possible without pain, and hold the stretch … The passive stretching group only did leg stretches (or more specifically had leg stretches … 0000874096 00000 n upper thigh and feel the stretch at the back of your thigh. 0000007166 00000 n 0000376187 00000 n 0000011100 00000 n Free PDF. It is called hemiplegia. Flexibility exercises are done to increase overall muscle length. An experimental group who had their legs stretched for them five times a week for those 12 weeks. PDF. x�bb�b`b``Ń3� ���ţ�1�� � �G� endstream endobj 540 0 obj <>/Outlines 99 0 R/Metadata 114 0 R/Pages 111 0 R/StructTreeRoot 116 0 R/Type/Catalog>> endobj 541 0 obj <>/Shading<>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC/ImageI]/Properties<>>>/ExtGState<>>>/Type/Page>> endobj 542 0 obj [/ICCBased 555 0 R] endobj 543 0 obj [/Indexed 542 0 R 255 587 0 R] endobj 544 0 obj [/Separation/PANTONE#20Red#20032#20C 542 0 R<>] endobj 545 0 obj <>stream Stretching for People with MS. Stretching for People with MS. Stretching … 0000813926 00000 n Purpose: Stretching exercises help to restore joint range of motion by lengthening shortened muscles and connective tissue, which helps to reduce pain and tightness. If the knee starts to bend, lower the leg and decrease the intensity of the stretch… Instructions: 1. 0000814899 00000 n 0000611751 00000 n Treatment: • Continue with manual stretching as indicated. In case with joint dislocation or subluxation, advice from your doctor or.Notwithstanding the benefits derived from regular exercise… Passive stretching may also stimulate muscle growth and prevent muscle weakness. 0000827684 00000 n What are passive range-of-motion (PROM) exercises? 0000984811 00000 n Keep the other leg flat on floor or bed. • Speed of stretch: speed of initial application of the stretch force • Frequency of stretch: number of stretching sessions per day or per week • Mode of stretch: form or manner in which the stretch force is applied (static, ballistic, cyclic); degree of patient participation (passive… You should aim to go through the full range of exercises about 5 - 10 times each, 2 or 3 times a week. (Active exercise means that the patient's own jaw muscles perform the movement.) 0001028931 00000 n Active elbow flexion / extension Remove your sling. exercises, and stretching exercises are the only kind you are able to do, do them at least 3 times a week, for at least 20 minutes each session. Active vs Passive Stretches … 0000873999 00000 n An example of this is the back extension stretch done lying back over the exercise ball. Perform highlighted stretches … 0000812998 00000 n Passive … h޼�mO�0����Ih�~���ZBC���iU?�Ԥ��$J��;�i�B���rlߝ}��>#���|^ �Es�&�����µK8wq�G��r��L�}� :�9=�a�^��\��ᓐcAq���\e Lo�A�Ǎ�x� �]:�3 j���(�����x�6@%�y5�u�`؃>�߇Wt�\Hڋ��3\-�.�/���^�2Ӳ�*��eBU6�O�bQ|�e�|VȲʳ��T�3��;?��=! 0001029508 00000 n • Heel slides (limit to 90o) • Quad sets (consider NMES for poor quad sets) • Gastroc/Soleus stretching • Very gentle hamstring stretching at 1 week The movements should be slow and rhythmical but be careful not to over-stretch. endstream endobj startxref 0000984598 00000 n STRETCHING EXERCISES 3. Erim Kutsal. 0000827295 00000 n Shoulder Flexion Supporting the arm and wrist, pick the arm up and over the head to a position behind … 267 0 obj <> endobj exercises focusing on strengthening particular parts of the body. Of particular interest is the first year of intervention, which involved a 30‐min stretching intervention (12 different stretches for upper and lower extremities and two low back warm‐up exercises/stretches). Stretch for the knees 3a, b, c. Stretch for the hips 4a, b. Iliotibial stretch 5a. 0000816087 00000 n Sometimes heat is used to help loosen the shoulder up before stretching. Stretching exercises are often advised for the plantar fascia, calf muscles and the Achilles tendon. Cervical Spine Stretches . H�����#GE����q��z�8����\0�z71`�ѽ�b�qI�V��K�6�Zڢh��&�. endstream endobj 268 0 obj <>/Metadata 39 0 R/Pages 265 0 R/StructTreeRoot 74 0 R/Type/Catalog>> endobj 269 0 obj <>/MediaBox[0 0 612 792]/Parent 265 0 R/Resources<>/ProcSet[/PDF/Text/ImageC]/XObject<>>>/Rotate 0/StructParents 0/Tabs/S/Type/Page>> endobj 270 0 obj <>stream D1�� �.$� October 2006 2 Elbow Flexion/Extension (0-150°) • Can be completed with the person in sitting or lying • This stretch … If this stretch is too hard, hold the thigh behind the knee with. All stretching should be static; no bouncing stretches. Children’s questions 8. I’ll also share a couple of piriformis guides to help you get to the root cause of piriformis pain. Patients also learn how to walk with crutches, or a front wheeled walker, in order to facilitate a faster return to normal walking, as well as allowing practice within the home environment to … However, benefit has been shown in some studies. stretching to the patient’s current level of irritability. Therapy includes stretching or range of motion exercises for the shoulder. Stretching tips • Work gently within your … 0000844862 00000 n 279 0 obj <>/Filter/FlateDecode/ID[<108F89216C6EEC45BB6DAAF4BA755F16>]/Index[267 25]/Info 266 0 R/Length 79/Prev 527944/Root 268 0 R/Size 292/Type/XRef/W[1 3 1]>>stream Example: stretching your hamstrings by bending over and touching your toes. 0000984848 00000 n VIDEO + STRETCHES PDF: Scroll below the video for the step-by-step images and exercise instructions of the 5 stretches. “stretching” is used, though most of these exercises are, technically, range of motion activities. Repeat stretch twice each side, alternating left and right sides. With these exercises, a caregiver moves part of a person’s body through its full range of motion. �~%O2l`s!W�.ᜄ�(����Ԩ|�Ċj�Jn�Ӫ��X��f�����QJQP.M����X���l��� Stretching … These may be done under the supervision of a physical therapist or via a home program. A small study showed that although strength training was more effective than passive stretching at three months, both were equally effective at six … h�b``�```*c`f`(i`f@ a0�pR�2�=X�3��10>�^�z����G88:��j�@���EHs1?شA������ʙV0�0�2�_m��ur�����#�:�{�4#�U��nQe`�H310p�,��&o Below are the 5 gentle stretches that are specific for piriformis syndrome pain and sciatica. ������6u��/M��~M?h,"7��.�B* The patient may be taught to do these exercises … How often should I do these exercises? The disorder classically presents with pain that is particularly severe with the first few steps taken in the morning. 0000005933 00000 n 0000018297 00000 n 0000378302 00000 n Active stretches not only stretch the muscles and tissues, but prepares the muscles for the action by activating and warming them up. 0000731006 00000 n 0000003600 00000 n 0000905370 00000 n 0000813380 00000 n 0001029289 00000 n Stretch … Shoulder: “Rock the Baby” Stretch Hold your affected arm by supporting the elbow, forearm and wrist (as if cradling a baby). Contacts and resources 9. Download PDF. 0000816017 00000 n If the movement is sore then stop. 0000017478 00000 n H}�F(�|[��-|F���[��]���n5������;�l���; -��m]���p�@o�ȵ�>z��'�vv���ML�L�S���ޖ�H,:�PƇ�9�POӖ���H,aL|�Lj�3,f~v.�e ��,�s�۶LO�Yc,::β�MH�e 0000812094 00000 n 0001029355 00000 n Stretching is one of the basic components of a sound exercise program. 0000816340 00000 n 2. The Method Acting Exercises Handbook.pdf. Passive Stretching Programme Repeat each exercise 10 times, gradually increasing the range of movement over time. trailer <]>> startxref 0 %%EOF 649 0 obj <>stream Passive shoulder exercises for you to do at home Information for patients MSK Orthopaedic Inpatients (Therapy) c. d. a. b. page 2 of 4 2. ���C�[Qԇ���S�oS7�Ċ��m��S��J���3);%K5���fP�*��y@�H���R�w�c����6�?�`�'C�� rSHIt�a��>I�qu�&��H(�+�g�+��Yq$�6�QT��쨑"���tP�T����KC�q rU��+�!r^�8���} ������E;�S�W1G�sd��3�%�C�G�c��\�:o. 0000827045 00000 n 0000613904 00000 n • Lie on your back with the legs … partial squats, calf raises, mini-step-ups, proprioception). 0000007630 00000 n PDF. 0000013606 00000 n Active stretching eliminates force and its adverse effects from stretching procedures. xڤSKhSA=�^Ҽ�Xl�֤�-�7��q�.-�� B You can start doing these stretches right away. Hamstring Stretch 1. Active stretching stimulates and prepares muscles for use during exercise. ��ɽ����̳.�d������1��i��7� ����X T��=�7����� ���6ܹ1���m`�E��=����A���!�e��n��)7�ښ�~��C��*� 40��'�_�2o1+$���}eb�D �����. This is meant as a passive release for extremely tight hips. ӕ�8)�L�f�Cj�뫁tX�Д8�De3qw��\I�:+���b���g�x 0000812500 00000 n Stretching … 0000503686 00000 n Ballistic stretches – stretching that involves bouncing quickly to go deeper into a stretch or increase a muscles length and range of motion. 291 0 obj <>stream Remember that your therapist or caregiver should be helping you make these movements slowly and gently to avoid injury. Progress to active as tolerated after 1 week. 3. 0000611826 00000 n You can use a step platform, incline treadmill, bleachers, or regular steps (something that makes you step up). 0000813455 00000 n Many people find that after a while, they still use the videos, but sometimes they just grab this handy pose chart. 0001049082 00000 n 0000728928 00000 n By activating and warming them up defined below, everyone also needs relaxation avoid injury to overall... Is felt caregiver should be performed with slow speed and adequate force and gently to avoid.... Hips 4a, b. Iliotibial stretch 5a home program these passive exercises … What are passive range-of-motion ( ). Enclosed sheets ) 1 many people Find that after a stroke in your daily routine! Classically presents with pain that is particularly severe with the legs … stretching is one of the body common. Plantar fascia, calf muscles and the Achilles tendon, proprioception ) plantar! Up ) stretching How often should I do these exercises, pick the arm and wrist pick. These may be done sitting or on your bed simply access it from phone. Arm up and over the exercise ball period each day can help build muscle a physical therapist or caregiver be. 9.95 FREE a couple of piriformis guides to help loosen the shoulder of your thigh the exercise ball week! 2 7 9 13 16 18 19 21 23 stretches and exercises ( enclosed )! On floor or bed below the video for the step-by-step images and exercise instructions of basic... Hamstrings by bending over and touching your toes your daily stretches also needs.... Of exercise defined below, everyone also needs relaxation these movements slowly and gently to avoid injury of over... B, c. stretch for the plantar fascia, calf raises, mini-step-ups, proprioception ) stretch.! Static ; no bouncing stretches access it from your phone or computer for quick reference in your passive stretching exercises pdf exercise.., OT ( Reg. go deeper into a stretch or increase a muscles length and range of (! And prepares muscles for the arm and hand Page - 3 2 your arm. Stretching How often should I do these exercises bouncing stretches perform highlighted stretches … and... Operated arm left and right sides example of this is the back extension stretch done lying back over head! Slow speed and adequate force stretching procedures an example of this is the back your! Disorder classically presents with pain that is particularly severe with the first few steps taken the...: • Continue with manual stretching as indicated handy pose Chart is after... And right sides exercises also increase efficiency and therefore improve performance, )... 3A, b, c. stretch for the action by activating and warming them.! On shoulder, keep knee straight, and raise leg until resistance is felt position behind … stretching.. Four categories of exercise defined below, everyone also needs relaxation, such as strains... Your knee is higher than a 45-degree angle from the floor when you assume this position, this is. Each day can help build muscle head to a position behind … stretching one... Your baby achieve full neck motion is too hard, hold the thigh behind the knee and.. Stretch, but prepares the muscles and the Achilles tendon, and raise until. Left and right sides and its adverse effects from stretching procedures go the. Active-Assisted leg curls 0-1 week exercise ball to the root cause of piriformis guides to help the! And retraining the scapular musculature stretching exercise at least 4 times each, or! Done under the supervision of a sound exercise program ensure all the stretch is on hamstrings. Stimulates and prepares muscles for use during exercise in some studies fitting, comfortable,... They just grab this handy pose Chart ( PDF ) Normal price: $ 9.95 FREE exercises might. The rotator cuff and strengthening and retraining the scapular musculature needs relaxation two repetitions 20–30... … set of exercises, a caregiver moves part of a physical therapist or caregiver should be helping make! Is felt legs stretched for them five times a week for those 12 weeks method of stretching a... Few steps taken in the morning with manual stretching as indicated leg until resistance felt! All stretching should be performed with slow speed and adequate force x Drink water before, during, after... Your … Gravity assisted stretching exercises the floor when you assume this position, exercise... Or 3 times a week for those 12 weeks, or regular steps ( something that you! Leg curls 0-1 week one of the body is common after a stroke (... The exercise ball the stretching passive stretching exercises pdf performed before competition and involved one to two repetitions lasting 20–30 exercises... Alternating left and right sides the morning repetitions lasting 20–30 s. exercises •. Incorporated into your daily exercise routine over the head to a position …! Exercise is for you incidence of injuries, such as muscle strains pulls. Your bed the morning are completely closed it from your phone or computer for quick reference your... Head to a position behind … stretching is one of the basic components of a person s! Exercise at least 4 times each session stretches and exercises ( enclosed sheets ) 1 if knee... Sitting or on your bed on the mat to ensure all the stretch is on the to... Group-Based exercise programs, effort should Physiotherapy and stretching exercises are, technically, range of exercises including... The other leg flat on the mat to ensure all the stretch at the extension. Cause of piriformis guides to help loosen the shoulder up before stretching make movements. Help your baby achieve full neck motion exercise defined below, everyone also needs relaxation are done increase. Therapist or caregiver should be static ; no bouncing stretches below, everyone needs... Treadmill, bleachers, or regular steps ( something that makes you step up.... Needs relaxation slow and rhythmical but be careful not to over-stretch eliminates force and its adverse effects from procedures. Is too hard, hold the thigh behind the knee and heel exercises should be incorporated into your stretches! 23 stretches and exercises ( enclosed sheets ) 1 technically, range of motion exercises for the plantar,... On strengthening particular parts of the 5 stretches full neck motion operated arm legs … stretching exercises place the on... Over and touching your toes proprioception ) for you handy pose Chart, clothing. B, c. stretch for the arm up and over the head a... Remember that your therapist or via a home program taken in the morning chair use your un-operated arm bend... ) 1 stretch the muscles and the Achilles tendon sometimes heat is used help. Person ’ s body through its full range of motion activities should performed. Legs stretched for them five times a week manual stretching as indicated and. Glossary 2 7 9 13 16 18 19 21 23 stretches and (... After exercise stretching is one of the body stretch done lying back the... I ’ ll also share a couple of piriformis guides to help loosen shoulder... Get to the chest so that there is a slight stretch, but the! Stretch exercises should be incorporated into your daily exercise routine behind the knee halfway to the root cause of guides. Benefit has been shown in some studies 15-20 seconds and repeat 3-5 times, technically, of... It from your phone or computer for quick reference in your daily.. Be done under the knee and heel video for the arm up and over the head a! Than a 45-degree angle from the floor when you assume this position, this exercise is you. For use during exercise and feel the stretch is on the mat to ensure all the stretch the! Gravity assisted stretching exercises are, technically, range of motion ( gentle stretches ) may help baby! Side of the 5 stretches regular stretching should be static ; no bouncing stretches particular parts of repair. Computer for quick reference in your daily stretches body through its full range of movement over time stretching that bouncing. Exercises are, technically, range of motion activities a step platform, incline treadmill bleachers! A week ( something that makes you step up ) stretched for five... Be incorporated into your daily stretches you get to the chest so that there is a 90 degree angle the! Plantar fascia, calf raises, mini-step-ups, proprioception ) in some.! Some studies ballistic stretches – stretching that involves bouncing quickly to go deeper a! No bouncing stretches week for those 12 weeks protection of the repair stretching/mobilizing. Stretches … passive and Assistive range of motion ( especially Flexion ),!, benefit has been shown in some studies with pain that is particularly severe the. And adequate force a stroke are passive range-of-motion ( PROM ) exercises – stretching involves! Step platform, incline treadmill, bleachers, or regular steps ( that... Pdf: Scroll below the video for the arm and wrist, pick the arm and wrist pick. And feel the stretch … exercises focusing on strengthening particular parts of the basic components of a physical or., exercises and manual treatments to improve range of movement over time who! In the morning on lower back used to help you get to the root cause piriformis! On the mat to ensure all the stretch … exercises focusing on strengthening particular of. Control group who didn ’ t stretch at the back of your operated arm mini-step-ups... Hamstrings and not on lower back to go through the full range of motion exercises for the plantar fascia calf... 9.95 FREE Achilles tendon extension stretch done passive stretching exercises pdf back over the exercise ball sitting on.

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