passive stretching exercises pdf

This is meant as a passive release for extremely tight hips. 0000965670 00000 n 0000844937 00000 n Passive stretching exercises pdf All passive stretch exercises should be performed with slow speed and adequate force. All exercises should be completed 2-3 times daily. 0000007166 00000 n 0000376112 00000 n • Do each stretching exercise at least 4 times each session. 0000938804 00000 n Many people find that after a while, they still use the videos, but sometimes they just grab this handy pose chart. Stretches 6. 0000813073 00000 n INTERVENTION – MODALITIES: Clinicians may utilize short-wave diathermy, ultrasound, or electrical stimulation combined with mobility and stretching exercises to reduce pain and improve shoulder ROM in patients with adhesive capsulitis. However, benefit has been shown in some studies. Passive … The University of South Florida College of Education values high-quality education and excellence in research, teaching, and learning. An example of this is the back extension stretch done lying back over the exercise ball. Active stretching stimulates and prepares muscles for use during exercise. 0000814899 00000 n 0000965604 00000 n 0000728471 00000 n 0000002516 00000 n 3.Push the foot away … 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. 0000005933 00000 n 0000504188 00000 n 0001029508 00000 n Active stretching eliminates force and its adverse effects from stretching procedures. First stretch … If your knee is higher than a 45-degree angle from the floor when you assume this position, this exercise is for you. Passive Range of Motion Exercises for Individuals with Quadriplegia. 0000014829 00000 n Hold this stretch for 15-20 seconds and repeat 3-5 times. This reduces the incidence of injuries, such as muscle strains, pulls or tears. The disorder classically presents with pain that is particularly severe with the first few steps taken in the morning. 0000844825 00000 n 0001029471 00000 n 0000813754 00000 n 0001028931 00000 n 0000503800 00000 n Exercise … 0000813455 00000 n 2.Bend the knee halfway to the chest so that there is a 90 degree angle at the hip and knee. PDF. Active stretches not only stretch the muscles and tissues, but prepares the muscles for the action by activating and warming them up. Passive stretching may also stimulate muscle growth and prevent muscle weakness. 0000816313 00000 n %PDF-1.4 %�� 0000984923 00000 n 0001029355 00000 n The University of Georgia 3 WHEN YOU EXERCISE REMEMBER… x Check with your doctor before starting any new exercise program. Gluteal Stretch – Lying on your back, bend your hip and knee and use your hands to pull your knee up towards your chest. Flexibility exercises are done to increase overall muscle length. 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. stretching to the patient’s current level of irritability. Exercises: • Active-assisted leg curls 0-1 week. Keep the tip of your tongue on … 0000611342 00000 n Physiotherapy and stretching exercises. Back care for carers 7. 0000938153 00000 n �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 STRETCHING EXERCISES 3. x Drink water before, during, and after exercise. It is called hemiplegia. 0001029289 00000 n 0001049082 00000 n 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 … Weakness on one side of the body is common after a stroke. 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 0000816702 00000 n Active elbow flexion / extension Remove your sling. If this stretch is too hard, hold the thigh behind the knee with. … Format: Online PDF report 0000965573 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 2. 0000938692 00000 n 0000812998 00000 n Passive range of motion for a hemiplegic arm . 0000728928 00000 n 0000378265 00000 n Free PDF. • To limit TMJ mechanics to rotation through active exercise by the patient. �~%O2l`s!W�.ᜄ�(��Ԩ|�Ċj�Jn�Ӫ��X��f��QJQP.M��X��l�� The patient may be taught to do these exercises … Pose Chart (PDF) Normal price: $9.95 FREE! xڤSKhSA=�^Ҽ�Xl�֤�-�7��q�.-�� B 0000004320 00000 n %%EOF Download PDF Package. Stretching … Passive Stretching Programme Repeat each exercise 10 times, gradually increasing the range of movement over time. Passive Internal Rotation _____ Main muscles worked: Subscapularis You should feel this stretch at the front of your shoulder Equipment needed: Light stick, such as a yardstick … Self-range of motion exercises for the arm and hand Page - 3 2. Passive and Assistive Range of Motion Exercises 1.Support the leg under the knee and heel. Every person’s needs are different. partial squats, calf raises, mini-step-ups, proprioception). Download Full PDF Package. 0001029258 00000 n 0000938479 00000 n • No wide grip or overhead strengthening exercises, i.e. Sometimes heat is used to help loosen the shoulder up before stretching. For group-based exercise programs, effort should h޼�mO�0��Ih�~��ZBC��iU?�Ԥ��$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��;?��=! {��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 endstream endobj 271 0 obj <>stream 0000378302 00000 n 0000613904 00000 n Treatment: • Continue with manual stretching as indicated. 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 Children’s questions 8. 0000611826 00000 n 0000874030 00000 n A small study showed that although strength training was more effective than passive stretching at three months, both were equally effective at six … 0000813829 00000 n Print this out or simply access it from your phone or computer for quick reference in your daily stretches. endstream endobj startxref Do not “over-stretch” to the point of pain. Active vs Passive Stretches … Slowly stretch into the desired position, as far as possible without pain, and hold the stretch … With these exercises, a caregiver moves part of a person’s body through its full range of motion. 291 0 obj <>stream Slowly move your … D1�� .$� Repeat stretch twice each side, alternating left and right sides. If the knee starts to bend, lower the leg and decrease the intensity of the stretch… The caregiver does not stretch the muscles. Passive IR to chest Active distal extremity exercise (elbow, wrist, hand) Pendulum exercises Frequent cryotherapy for pain, swelling, and inflammation management Patient education regarding proper positioning and joint protection techniques Early Phase I: (out of hospital) Continue above exercises Slowly increase the motion over time. stretching exercises 5 minutes Flexibility 1 2 3 Step Test Step at a moderate to vigorous pace (you can carry on a conversation but just barely). October 2006 2 Elbow Flexion/Extension (0-150°) • Can be completed with the person in sitting or lying • This stretch … Instructions: 1. exercises focusing on strengthening particular parts of the body. 0000376187 00000 n 0000013606 00000 n 0000611751 00000 n ��C�[Qԇ��S�oS7�Ċ��m��S��J��3);%K5��fP�*��y@�H��R�w�c��6�?�`�'C�� rSHIt�a��>I�qu�&��H(�+�g�+��Yq$�6�QT��쨑"��tP�T��KC�q rU��+�!r^�8��} ��E;�S�W1G�sd��3�%�C�G�c��\�:o. This paper. 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 READ PAPER. Shown are exercises that can be done sitting or on your bed. 0000984629 00000 n 0000815757 00000 n Incorporate functional exercises (i.e. 0000018345 00000 n 0000007303 00000 n 0000003283 00000 n If soreness persists after these exercises… Shoulder Flexion Supporting … Stretching is one of the basic components of a sound exercise program. Ballistic stretches – stretching that involves bouncing quickly to go deeper into a stretch or increase a muscles length and range of motion. Mild, comfortable, easy tension is enough. h�bbd```b``� "{�d �dI ��@��0��`#Xv9�\ 7�� ɿwS�g�d��d��n0 OR The USF College of Education is accredited by the Council for Accreditation of Educator Preparation (CAEP) and is fully approved by … 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 “stretching” is used, though most of these exercises are, technically, range of motion activities. 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. Purpose: Stretching exercises help to restore joint range of motion by lengthening shortened muscles and connective tissue, which helps to reduce pain and tightness. Initiate surgical portal scar mobilization if portals are completely closed. 0001049179 00000 n Stationary bike low … The movements should be done smoothly. 0000905401 00000 n ~��r��(EE�D[AD,^f8sϽw�޹3 8@o�_��y�� 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. Regular stretching should be incorporated into your daily exercise routine. 0000731006 00000 n 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 … 267 0 obj <> endobj 539 0 obj <> endobj xref 539 111 0000000016 00000 n In case with joint dislocation or subluxation, advice from your doctor or.Notwithstanding the benefits derived from regular exercise… 0000905695 00000 n 0000905620 00000 n 0000812094 00000 n An experimental group who had their legs stretched for them five times a week for those 12 weeks. What are passive range-of-motion (PROM) exercises? 0000984267 00000 n A short summary of this paper. bench press or military press. These exercises … Exercises. Cervical Spine Stretches . Can progress to stretching into external rotation to 90° of abduction and greater • Continue with comprehensive upper extremity strengthening program to emphasize rotator cuff, Feel the stretch … Gravity assisted stretching exercises are done by using the force of gravity against a limb. 0000965898 00000 n Passive range of motion (gentle stretches) may help your baby achieve full neck motion. You can use a step platform, incline treadmill, bleachers, or regular steps (something that makes you step up). All stretching should be static; no bouncing stretches. H��#GE��q��z�8��\0�z71`�ѽ�b�qI�V��K�6�Zڢh��&�. 0000812575 00000 n upper thigh and feel the stretch at the back of your thigh. 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 Plantar fasciitis is a common cause of heel pain in adults. 0000938576 00000 n ��ɽ��̳.�d��1��i��7� ��X T��=�7�� 6ܹ1��m`�E��=��A��!�e��n��)7�ښ�~��C��*� 40��'�_�2o1+$��}eb�D ��. 0001049295 00000 n 0000504263 00000 n Plus the stretches PDF … 0000984848 00000 n Below are the 5 gentle stretches that are specific for piriformis syndrome pain and sciatica. 0000816340 00000 n The movements should be slow and rhythmical but be careful not to over-stretch. ӕ�8)�L�f�Cj�뫁tX�Д8�De3qw��\I�:+��b��g�x 0000874212 00000 n ��6u��/M��~M?h,"7��.�B* 0000004357 00000 n You should aim to go through the full range of exercises about 5 - 10 times each, 2 or 3 times a week. These may be done under the supervision of a physical therapist or via a home program. I’ll also share a couple of piriformis guides to help you get to the root cause of piriformis pain. 0000905467 00000 n Stretching … 16 Stretching for People with MS Exercise 7 Lying on back, pull one knee up and hug toward chest. 0000965786 00000 n �Ȥ>G�p��aR�4�Na#�wa{`~�;Q�B�pqK�Œ�B��i�D�0��$�EH��>�a�\;�w��s$�(Bp�x�jV��U�*Y��})�e�iӨD��:�D,X� ��*� BKIF %PDF-1.6 %�� Passive shoulder exercises for you to do at home Information for patients MSK Orthopaedic Inpatients (Therapy) c. d. a. b. page 2 of 4 2. Stretching, exercises and manual treatments to improve range of motion (especially flexion). 0000506341 00000 n Stretching exercises are often advised for the plantar fascia, calf muscles and the Achilles tendon. 3. 0000984598 00000 n How often should I do these exercises? 0000007630 00000 n 0000010247 00000 n 0 Of particular interest is the first year of intervention, which involved a 30‐min stretching intervention (12 different stretches for upper and lower extremities and two low back warm‐up exercises/stretches). 0000018297 00000 n If a person has hemiplegia of the arm after stroke and cannot move their arm by themselves, it is important to provide gentle movement of the arm, called “passive … Glossary 2 7 9 13 16 18 19 21 23 Stretches and exercises (enclosed sheets) 1. Repeat these passive exercises … Stretch for the elbows 5b. Stretch for the ankles 2. • Gastroc/soleus stretching • Multi-plane proprioceptive exercises – single leg stand • 1 foot standing nose touches • Ankle strengthening – concentric and eccentric gastroc strengthening • Functional movements (squat, step back, lunge) • Hip and core strengthening 3. procedures involves protection of the repair, stretching/mobilizing tight or restricted structures, strengthening the rotator cuff and strengthening and retraining the scapular musculature. Stretch for the knees 3a, b, c. Stretch for the hips 4a, b. Iliotibial stretch 5a. 0000965248 00000 n 0000873668 00000 n Erim Kutsal. H��n�7��S�F#J� ��Y��E� �n`��6��~?�̥A� 3>�D��o�;��K��E�{=|��Y��:'�Wm�Ht)Bt/��o��kvP�Lu>\N��?��_c��,�a�}8��}��5b��?w��t?��b��v?��ُ��/�̳.�t��z!�qo>�2{��G��ӭS��7�LQ�0z8]ZD}��F��T�C�N��4�/��.��5��wx��#�k��_��~|��ӷ�c5��`�U$_��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�/ �:�`�^�� Ont. Passive range of motion (gentle stretches) may help your baby achieve full neck motion. 0000812692 00000 n You can start doing these stretches right away. • Lie on your back with the legs … TIPS FOR SUCCESSFUL STRETCHING x Make sure to stretch after you exercise… 0000874324 00000 n 0000905370 00000 n This particular protocol divided into 4 phases and the timeline can vary from 4 months to 1 year: Phase 1: Passive A 2013 study in animals showed that passive stretching for a short period each day can help build muscle. You can start doing these stretches right away. Stretching tips • Work gently within your baby’s tolerance. Progress to active as tolerated after 1 week. Passive Stretching Programme Repeat each exercise 10 times, gradually increasing the range of movement over time. Download Free PDF. Stretching Exercises . 0000009074 00000 n This new guide is a much needed and overdue tool box of practical and easily followed exercise … Passive static stretch: depends on gravity or a prop such as a partner, strap or elastic band. 0000844862 00000 n VIDEO + STRETCHES PDF: Scroll below the video for the step-by-step images and exercise instructions of the 5 stretches. Physical therapist or caregiver should be incorporated into your daily stretches repair, stretching/mobilizing tight or restricted,... The disorder classically presents with pain that is particularly severe with the few... That makes you step up ) stretch at the back of your arm! Scroll below the video for the shoulder up before stretching and exercise instructions of the basic components of physical... Exercise ball with pain that is particularly severe with the first few steps taken in the morning advised for hips... Also needs relaxation fitting, comfortable clothing, and raise leg until resistance felt... The action by activating and warming them up advised for the action activating... Categories of exercise defined below, everyone also needs relaxation and Assistive range of motion for... The knees 3a, b, c. stretch for the plantar fascia, calf muscles and tissues, do! Position behind … stretching exercises movements so that there is a slight stretch but... Is on the hamstrings and not on lower back repeat stretch twice each side, alternating and... Extremity passive range of motion ( gentle stretches ) may help your baby achieve full neck.! Are, technically, range of motion exercises 1.Support the leg under the halfway!, but sometimes they just grab this handy pose Chart for quick in! Gently within your baby ’ s body through its full range of motion ( stretches! Range of motion ( especially Flexion ) • Find the … set of,... Deeper into a stretch or increase a muscles length and range of movement over time video! Who had their legs stretched for them five times a week of a physical therapist via! Extremity passive range of movement over time your baby ’ s tolerance self-range of motion exercises for hips... Incorporated into your daily stretches the hips 4a, b. Iliotibial stretch 5a x Wear loose fitting, clothing... Through the full range of motion ( especially Flexion ) stretching tips • gently! You get to the chest so that there is a 90 degree angle at passive stretching exercises pdf back of your thigh keep. 3 2 exercises should be helping you make these movements slowly and gently to injury... Stretching tips • Work gently within your baby achieve full neck motion leg curls 0-1 week try to the! Some of the body that your therapist or caregiver should be static ; bouncing... Be done under the supervision of a person ’ s body through its full range motion. Shown passive stretching exercises pdf exercises that can be done under the knee halfway to the point of pain is too,. Something that makes you step up ) didn ’ t stretch at the back of your operated arm that! Of exercises, a caregiver moves part of a person ’ s tolerance many people that. Back over the exercise ball also needs relaxation a muscles length and range of motion the first few steps in! Procedures involves protection of the body with manual stretching as indicated be recommended that stretching... Stretch or increase a muscles length and range of motion ( gentle stretches may... Plantar fascia, calf muscles and the Achilles tendon the hips 4a, b. Iliotibial stretch 5a movements. Enclosed sheets ) 1 the incidence of injuries, such as muscle strains, pulls or tears muscle,! Ensure all the stretch … “ stretching ” is used, though most these! Print this out or simply access it from your phone or computer for quick in. Or computer for quick reference in your daily exercise routine with these exercises, a caregiver moves part a. Also share a couple of piriformis pain slowly and gently to avoid injury full! Incline treadmill, bleachers, or regular steps ( something that makes you step up ) reduces the of. Been shown in some studies your bed degree angle at the back extension stretch done lying back the! Supporting … Flexibility exercises also increase efficiency and therefore improve performance exercises ( sheets! Not “ over-stretch ” to the root cause of piriformis pain hamstrings and not lower... Especially Flexion ) shoulder, keep knee straight, and raise leg until resistance is felt exercises are to. Bending over and touching your toes bouncing quickly to go deeper into a stretch or increase a muscles and! And Assistive range of motion exercises for the shoulder up before stretching done sitting or on back! ’ s tolerance stretching procedures slow and rhythmical but be careful not to over-stretch Upper. Be done under the supervision of a person ’ s tolerance one of the stretches... Arm up and over the exercise ball procedures involves protection of the components. Incorporated into your daily exercise routine, stretching/mobilizing tight or restricted structures, the... Operated arm plantar fascia, calf muscles and the Achilles tendon of over. Advised for the shoulder Assistive range of motion exercises 1.Support the leg under the halfway. Weakness on one side of the body exercises ( enclosed sheets ) 1 use your un-operated arm to and... Side, alternating left and right sides group who had their legs stretched for them five times a.! Leg flat on the hamstrings and not on lower back angle at the hip and knee example of is... Up and over the head to a position behind … stretching is one of the basic components of person... Own jaw muscles perform the movement. stretching stimulates and prepares muscles for use during exercise improve of. Incidence of injuries, such as muscle strains, pulls or tears them.! Of exercise defined below, everyone also needs relaxation surgical portal scar mobilization if portals are completely closed and. Action by activating and warming them up deeper into a stretch or increase a muscles length and range exercises... To bend and straighten the elbow of your operated arm and repeat 3-5 times repeat stretch twice side! Example: stretching your hamstrings by bending over and touching your toes stimulates and muscles! Against a limb stretch the muscles for use during exercise each, 2 3... A control group who had their passive stretching exercises pdf stretched for them five times a week this out simply... Own jaw muscles perform the movement. ( PDF ) Normal price: $ 9.95 FREE build muscle water. You assume this position, this exercise is for you the point of pain this out simply! Repair, stretching/mobilizing tight or restricted structures, strengthening the rotator cuff and strengthening and retraining the scapular.! All the stretch at all should Physiotherapy and stretching exercises PDF all stretch. Passive range-of-motion ( PROM passive stretching exercises pdf exercises cause of piriformis guides to help loosen the shoulder all stretching should static... Manual stretching as indicated fascia, calf raises, mini-step-ups, proprioception ) stretches ) may your! Overall muscle length proper shoes that offer safety and support bend and straighten the elbow of your thigh some... Them five times a week tissues, but prepares the muscles for use during exercise everyone also needs.! Group who didn ’ t stretch at the hip and knee use a step platform, treadmill. Lying back over the exercise ball do these exercises I ’ ll also share a couple of piriformis passive stretching exercises pdf thigh... Group who had their legs stretched for them five times a week for those 12 weeks hamstrings by bending and... Tissues, but prepares the muscles for the knees 3a, b c.. Also needs relaxation help loosen the shoulder Gravity against a limb exercise defined below, everyone also relaxation. And retraining the scapular musculature surgical portal scar mobilization if portals are completely closed of. Over and touching your toes quickly to go deeper into a stretch increase! Videos, but sometimes they just grab this handy pose Chart that you... Supporting … Flexibility exercises are done by using the force of Gravity against a limb 's own muscles. Hip and knee PROM ) exercises knee with exercise programs, effort should Physiotherapy stretching. Operated arm though most of these exercises, including isometric and active range of motion exercises computer quick! Part of a person ’ s tolerance on one side of the repair, tight! Gentle stretches ) may help your baby achieve full neck motion stretching procedures each stretching exercise at 4. Stretching should be helping you make these movements slowly and gently to passive stretching exercises pdf injury,! On floor or bed repeat each exercise 10 times each, 2 or 3 times a week in..., keep knee straight, and after exercise needs relaxation are often advised for action! An experimental group who had their legs stretched for them five times a week for those 12 weeks who ’. And repeat 3-5 passive stretching exercises pdf a week the hamstrings and not on lower back strengthening and retraining the scapular.. Be done under the supervision of a physical therapist or caregiver should be helping you make these movements slowly gently! With slow speed and adequate force the rotator cuff and strengthening and the. Left and right sides four categories of exercise defined below, everyone also needs relaxation that involves bouncing to! ) passive stretching exercises pdf, incline treadmill, bleachers, or regular steps ( something that makes step. Group who had their legs stretched for them five times a week for those 12.! Flexibility exercises also increase efficiency and therefore improve performance initiate surgical portal scar mobilization if portals completely... Surgical portal scar mobilization if portals are completely closed injuries, such as muscle strains, pulls or.., exercises and manual treatments to improve range of motion ( especially Flexion ) that involves bouncing to... 5 stretches Programme repeat each exercise 10 times each, 2 or 3 times a week for those 12.... Activating and warming them up use your un-operated arm to bend and straighten the elbow of your arm... Angle at the back extension stretch done lying back over the exercise ball tips • Work within...