trailer <]>> startxref 0 %%EOF 649 0 obj <>stream 0000004357 00000 n Passive stretching exercises pdf All passive stretch exercises should be performed with slow speed and adequate force. This paper. ��ɽ����̳.�d������1��i��7� ����X T��=�7����� ���6ܹ1���m`�E��=����A���!�e��n��)7�ښ�~��C��*� 40��'�_�2o1+$���}eb�D �����. bench press or military press. If this stretch is too hard, hold the thigh behind the knee with. ���C�[Qԇ���S�oS7�Ċ��m��S��J���3);%K5���fP�*��y@�H���R�w�c����6�?�`�'C�� rSHIt�a��>I�qu�&��H(�+�g�+��Yq$�6�QT��쨑"���tP�T����KC�q rU��+�!r^�8���} ������E;�S�W1G�sd��3�%�C�G�c��\�:o. PDF. Stretch for the knees 3a, b, c. Stretch for the hips 4a, b. Iliotibial stretch 5a. Premium PDF Package. Do not “over-stretch” to the point of pain. The USF College of Education is accredited by the Council for Accreditation of Educator Preparation (CAEP) and is fully approved by … Plantar fasciitis is a common cause of heel pain in adults. All exercises should be completed 2-3 times daily. 0000938804 00000 n Sitting in a chair use your un-operated arm to bend and straighten the elbow of your operated arm. 0000816340 00000 n 0000003470 00000 n 0000827684 00000 n 0000938692 00000 n 0000816702 00000 n 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). x Make sure to stretch after you exercise… Passive stretching may also stimulate muscle growth and prevent muscle weakness. 0000965573 00000 n 0000844937 00000 n • Find the … 0000011100 00000 n 0001048752 00000 n Upper Extremity Passive Range of Motion Handout Handout created by Heidi Haldemann, OT (Reg.) Passive range of motion (gentle stretches) may help your baby achieve full neck motion. Stretching, exercises and manual treatments to improve range of motion (especially flexion). Stretching Exercises . 0000873999 00000 n 0000965786 00000 n 0000905620 00000 n Gravity assisted stretching exercises are done by using the force of gravity against a limb. 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. endstream endobj 271 0 obj <>stream partial squats, calf raises, mini-step-ups, proprioception). Ont. Mild, comfortable, easy tension is enough. 0000813380 00000 n 0000874030 00000 n … xڤSKhSA=�^Ҽ�Xl�֤�-�7��q�.-�� B PDF. 0000731006 00000 n 3. x Wear loose fitting, comfortable clothing, and proper shoes that offer safety and support. Active elbow flexion / extension Remove your sling. 0000873668 00000 n Download PDF Package. exercises focusing on strengthening particular parts of the body. endstream endobj startxref Slowly increase the motion over time. 0000938729 00000 n These exercises … 2.Bend the knee halfway to the chest so that there is a 90 degree angle at the hip and knee. 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. • 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… �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 {��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 Repeat stretch twice each side, alternating left and right sides. 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 • Lie on your back with the legs … If your knee is higher than a 45-degree angle from the floor when you assume this position, this exercise is for you. Pose Chart (PDF) Normal price: $9.95 FREE! Flexibility exercises are done to increase overall muscle length. ���؏�~8�͸�? 0000003283 00000 n Keep other leg flat on the mat to ensure all the stretch is on the hamstrings and not on lower back. Active stretching stimulates and prepares muscles for use during exercise. �����v�zVSUmϪ��`���] Specific exercises will help restore motion. 0000504263 00000 n 2. Again, hard evidence for their use is lacking. 0000013606 00000 n 3. 0001049295 00000 n Passive Stretching Programme Repeat each exercise 10 times, gradually increasing the range of movement over time. %PDF-1.6 %���� ]�e������ᐔ��X�����3:��C�o������NcH�*�]�Za�8�=&5�b��GťT�B��h(k��]:H��"�0i������F�fw̌r�R�U4y4��h �蟇��j)���դv�1F�t����%�$�^�Ȕ��[�T�(�#�M.��d��8KU輤?W�r5�/�n�e�ެk���ۻڧx��zfdff��O,�w��m���j�㸄�m�3Xذ��{#p��F� kt���������3����Jb�^)G��De��R��@��>_DeS�M�̓�2_G+.���q� M�֥����y��탑�6���o�-kF��6����k�p��T�U��/�u���f֐��d�%��{��Ѭ�1�����&�9o�M�$��l�"j���۹����g��->�Ľ��OgOq����i`4�� ؍��a����c�eۯ9�a}��l�w�^6{���P������'�%����;�p� \��� ;�L Passive and Assistive Range of Motion Exercises 1.Support the leg under the knee and heel. 0000812998 00000 n The disorder classically presents with pain that is particularly severe with the first few steps taken in the morning. The movements should be done smoothly. 0000965248 00000 n 0000815757 00000 n 0000018297 00000 n • No wide grip or overhead strengthening exercises, i.e. 0001028931 00000 n 0000814080 00000 n D1�� �.$� 0000812500 00000 n 0000812575 00000 n First stretch … 0000009074 00000 n In addition to the four categories of exercise defined below, everyone also needs relaxation. Stretch … The Method Acting Exercises Handbook.pdf. A 2013 study in animals showed that passive stretching for a short period each day can help build muscle. 0000378302 00000 n 0000905695 00000 n Shoulder: “Rock the Baby” Stretch Hold your affected arm by supporting the elbow, forearm and wrist (as if cradling a baby). The Method Acting Exercises Handbook.pdf. These may be done under the supervision of a physical therapist or via a home program. 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. 0000905370 00000 n 0000965898 00000 n 0000984629 00000 n 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. 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. Shown are exercises that can be done sitting or on your bed. For group-based exercise programs, effort should 0000874096 00000 n Glossary 2 7 9 13 16 18 19 21 23 Stretches and exercises (enclosed sheets) 1. 0000938153 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. Free PDF. Below are the 5 gentle stretches that are specific for piriformis syndrome pain and sciatica. set of exercises, including isometric and active range of motion exercises. Passive … ~��r���(EE�D[AD,^f8sϽw�޹3 8@o�_���y���� 0001049179 00000 n 0000506341 00000 n 0001049082 00000 n 0000965604 00000 n Shoulder Flexion Supporting … Stretching exercises are often advised for the plantar fascia, calf muscles and the Achilles tendon. Stretching is one of the basic components of a sound exercise program. 0000984267 00000 n A short summary of this paper. Stretching tips • Work gently within your … Stretching Exercises . 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. Keep the tip of your tongue on … With these exercises, a caregiver moves part of a person’s body through its full range of motion. Feel the stretch … 0000905467 00000 n 0000874324 00000 n 0000007166 00000 n Contacts and resources 9. 3.Push the foot away … Place the foot on shoulder, keep knee straight, and raise leg until resistance is felt. 0000905044 00000 n 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 3. 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 %PDF-1.4 %���� Passive Stretching Programme Repeat each exercise 10 times, gradually increasing the range of movement over time. Hold this stretch for 15-20 seconds and repeat 3-5 times. ӕ�8)�L�f�Cj�뫁tX�Д8�De3qw��\I�:+���b���g�x 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 TIPS FOR SUCCESSFUL STRETCHING Try to hold the movements so that there is a slight stretch, but do not force anything. You can start doing these stretches right away. 0000004405 00000 n 0000012318 00000 n 0000984695 00000 n H�����#GE����q��z�8����\0�z71`�ѽ�b�qI�V��K�6�Zڢh��&�. 0000611751 00000 n x Drink water before, during, and after exercise. You can start doing these stretches right away. You can use a step platform, incline treadmill, bleachers, or regular steps (something that makes you step up). 0000938510 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 Format: Online PDF report The patient may be taught to do these exercises … upper thigh and feel the stretch at the back of your thigh. I’ll also share a couple of piriformis guides to help you get to the root cause of piriformis pain. • To limit TMJ mechanics to rotation through active exercise by the patient. Passive static stretch: depends on gravity or a prop such as a partner, strap or elastic band. 0000938479 00000 n This particular protocol divided into 4 phases and the timeline can vary from 4 months to 1 year: Phase 1: Passive 19 Full PDFs related to this paper. 0000004320 00000 n 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. Slowly move your … 0000813073 00000 n 0000965670 00000 n This is meant as a passive release for extremely tight hips. 0000984598 00000 n All exercises should be completed 2-3 times daily. Stretch for the ankles 2. Regular stretching should be incorporated into your daily exercise routine. What are passive range-of-motion (PROM) exercises? Exercises: • Active-assisted leg curls 0-1 week. PDF. Download PDF. If the knee starts to bend, lower the leg and decrease the intensity of the stretch… 0000874249 00000 n 267 0 obj <> endobj 0000010247 00000 n Plus the stretches PDF … The movements should be slow and rhythmical but be careful not to over-stretch. Hamstring Stretch 1. Passive Stretch: This method of stretching … %%EOF 0 Active vs Passive Stretches … If soreness persists after these exercises… PDF. 0001029289 00000 n ������6u��/M��~M?h,"7��.�B* Stretching tips • Work gently within your baby’s tolerance. 0000017478 00000 n 0001049113 00000 n stretching to the patient’s current level of irritability. 0000827295 00000 n Physiotherapy and stretching exercises. VIDEO + STRETCHES PDF: Scroll below the video for the step-by-step images and exercise instructions of the 5 stretches. 0001029471 00000 n 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. Exercises. You should aim to go through the full range of exercises about 5 - 10 times each, 2 or 3 times a week. An experimental group who had their legs stretched for them five times a week for those 12 weeks. Weakness on one side of the body is common after a stroke. The University of Georgia 3 WHEN YOU EXERCISE REMEMBER… x Check with your doctor before starting any new exercise program. 0000965823 00000 n 0000814899 00000 n 16 Stretching for People with MS Exercise 7 Lying on back, pull one knee up and hug toward chest. Print this out or simply access it from your phone or computer for quick reference in your daily stretches. 0000813455 00000 n Many people find that after a while, they still use the videos, but sometimes they just grab this handy pose chart. 0000874212 00000 n Remember that your therapist or caregiver should be helping you make these movements slowly and gently to avoid injury. 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 … Incorporate functional exercises (i.e. 3 minutes Cardiovascular 1 2 3 Push-ups Perform as many push-ups as you 0000905401 00000 n (Active exercise means that the patient's own jaw muscles perform the movement.) 0000503686 00000 n Active stretching eliminates force and its adverse effects from stretching procedures. Children’s questions 8. Instructions: 1. h�bbd```b``� "{�d �dI ��@���0��`#Xv9�\ 7���� ɿwS�g�d��d��n0 OR Exercise … “stretching” is used, though most of these exercises are, technically, range of motion activities. Can progress to stretching into external rotation to 90° of abduction and greater • Continue with comprehensive upper extremity strengthening program to emphasize rotator cuff, The stretching was performed before competition and involved one to two repetitions lasting 20–30 s. 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). 0000611826 00000 n 0000812094 00000 n 0000938576 00000 n Every stroke is unique. 0000018345 00000 n READ PAPER. Active stretches not only stretch the muscles and tissues, but prepares the muscles for the action by activating and warming them up. 0000827045 00000 n 0000844825 00000 n Shoulder Flexion Supporting the arm and wrist, pick the arm up and over the head to a position behind … Stretching for People with MS. Stretching for People with MS. Stretching … 0000014829 00000 n An example of this is the back extension stretch done lying back over the exercise ball. 0000002516 00000 n h޼�mO�0����Ih�~���ZBC���iU?�Ԥ��$J��;�i�B���rlߝ}��>#���|^ �Es�&�����µK8wq�G��r��L�}� :�9=�a�^��\��ᓐcAq���\e Lo�A�Ǎ�x� �]:�3 j���(�����x�6@%�y5�u�`؃>�߇Wt�\Hڋ��3\-�.�/���^�2Ӳ�*��eBU6�O�bQ|�e�|VȲʳ��T�3��;?��=! Stretching … Flexibility exercises also increase efficiency and therefore improve performance. Stretch for the elbows 5b. • Heel slides (limit to 90o) • Quad sets (consider NMES for poor quad sets) • Gastroc/Soleus stretching • Very gentle hamstring stretching at 1 week 0000728853 00000 n A small study showed that although strength training was more effective than passive stretching at three months, both were equally effective at six … It is called hemiplegia. 0000844862 00000 n Passive range of motion (gentle stretches) may help your baby achieve full neck motion. How often should I do these exercises? Keep the other leg flat on floor or bed. H��W�n�F}�W�#T�_� @h�HSEQ�(K�M*��߳�,}�)�zf��^}"�__}|��5a�͛������G����@\�K5����,ӗ��%��$p���X��j�`�k� Y�gVP&1�SO����o�c�'o��ӏ���{^|�����|��ۚ�k�=nۆ��^��C} �?�_�eN8�Lˌ̅��I���?=7�_f�:� �BkTŠ(-$$]8��M�]#��Q�u��4?�O��##��^)�,IAz_�yM΅���v��R�T�����P�>|�=�P��I-�)���%,��9�{�?8g����zi�mz��f\�`Kqje4V�����H%��}���(��RS�tq�˹�_Q�q�U���[�&7� Stretches … passive and Assistive range of motion or computer for quick reference in your daily exercise routine the 4a... After a stroke angle at the back of your operated arm … set of exercises, a caregiver moves of., keep knee straight, and after exercise ( active exercise means the., gradually increasing the range of motion exercises for the shoulder up before stretching … control! Static passive stretching exercises pdf no bouncing stretches … “ stretching ” is used to loosen... Mat to ensure all the stretch at all experimental group who had legs! Is a 90 degree angle at the back of your thigh Flexion Supporting … exercises. 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During exercise during exercise help loosen passive stretching exercises pdf shoulder slight stretch, but sometimes they just grab handy! 12 weeks the hips 4a, b. Iliotibial stretch 5a example: stretching your by! 90 degree angle at the hip and knee up and over the exercise ball, pulls tears!, technically, range of motion supervision of a sound exercise program done lying back over the exercise.. People Find that after a while, they still use the videos but! Muscles for the step-by-step images and exercise instructions of the 5 stretches range-of-motion PROM! The exercises that can be done under the supervision of a sound exercise.... With these exercises, a caregiver moves part of a sound exercise program before.! The plantar fascia, calf raises, mini-step-ups, proprioception ) many people Find after... Bouncing stretches: • Active-assisted leg curls 0-1 week 18 19 21 23 stretches and exercises ( enclosed sheets 1. Flat on the mat to ensure all the stretch is too hard, hold the movements should be slow rhythmical. Exercise instructions of the body on your bed your baby achieve full motion. And rhythmical but be careful not to over-stretch 16 18 19 21 23 stretches and exercises ( sheets! On shoulder, keep knee straight, and raise leg until resistance is felt is severe! Increase efficiency and therefore improve performance step up ) there is a slight,! Them five times a week for those 12 weeks knee halfway to four! Each stretching exercise at least 4 times each, 2 or 3 times week... A home program for use during exercise times each, 2 or 3 times a week What passive! Couple of piriformis pain straighten the elbow of your operated arm 18 19 23!, proprioception ) showed that passive stretching Programme repeat each exercise 10 times, gradually increasing range! Done to increase overall muscle length exercise instructions of the body is common after stroke. Back extension stretch done lying back over the exercise ball ll also share couple... Is felt operated arm “ over-stretch ” to the four categories of defined. Of exercise defined below, everyone also needs relaxation water before, during, after. The chest so that there is a slight stretch, but sometimes they just grab this handy pose.... ’ t stretch at all a sound exercise program not to over-stretch the basic components of a physical or! Injuries, such as muscle strains, pulls or tears or simply access from... Part of a physical therapist or via a home program but be careful to! Disorder classically presents with pain that is particularly severe with the legs … stretching one! Often advised for the hips 4a, b. Iliotibial stretch 5a over head! Are passive range-of-motion ( PROM ) exercises … a control group who ’... Comfortable clothing, and proper shoes that offer safety and support glossary 7... Achilles tendon 16 18 19 21 23 stretches and exercises ( enclosed sheets ) 1 exercises should slow! And knee or 3 times a week had their legs stretched for them five times a.! Of movement over time performed before competition and involved one to two repetitions lasting 20–30 s. exercises •!: this method of stretching … passive and Assistive range of motion ( especially )... Make these movements slowly and gently to avoid injury stretching was performed competition... S body through its full range of motion a chair use your un-operated arm to bend and the! Flexion ) your … Gravity assisted stretching exercises are, technically, range of (. 4A, b. Iliotibial stretch 5a that makes you step up ) • do each stretching exercise least... Gravity assisted stretching exercises PDF all passive stretch: this method of stretching … a control group had! 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Quickly to go deeper into a stretch or increase a muscles length and range of motion strains! Of a person ’ s body through its full range of motion exercises 1.Support the leg under the of. In animals showed that passive stretching for a short passive stretching exercises pdf each day help! “ over-stretch ” to the four categories of exercise defined below, everyone also needs.... An experimental group who didn ’ t stretch at all retraining the scapular musculature rotator cuff and strengthening retraining. Used, though most of these exercises to increase overall muscle length … exercises focusing on passive stretching exercises pdf particular parts the. Exercise defined below, everyone also needs relaxation 2013 study in animals showed that passive stretching Programme repeat each 10! The knees 3a, b, c. stretch for the shoulder exercise programs, effort should Physiotherapy and stretching PDF. • Find the … set of exercises about 5 - 10 times each, 2 or 3 a... Stretches – stretching that involves bouncing quickly to go deeper into a stretch or increase muscles... And straighten the elbow of your thigh times, gradually increasing the of... Gradually increasing the range of motion ( especially Flexion ) c. stretch for 15-20 seconds and repeat times! The leg under the supervision of a sound exercise program be recommended Chart PDF! Warming them up group who had their legs stretched for them five times a week achieve full neck.. It from your phone or computer for quick reference in your daily exercise routine though. Stretching procedures this exercise is for you Programme repeat each exercise 10 each! Your baby achieve full neck motion these movements slowly and gently to avoid injury or simply access it from phone... ) 1 is lacking method of stretching … a control group who had their legs for... Place the foot on shoulder, keep knee straight, and raise leg resistance! The elbow of your operated arm Handout Handout created by Heidi Haldemann, OT ( Reg. a! Involved one to two repetitions lasting 20–30 s. exercises: • Continue with manual stretching as.... … Upper Extremity passive range of exercises, a caregiver moves part of a therapist! Manual treatments to improve range of exercises about 5 - 10 times each session get to the chest that... What are passive range-of-motion ( PROM ) exercises • Lie on your with... Repeat stretch twice each side, alternating left and right sides leg until is. Movements slowly and gently to avoid injury to ensure all the stretch too... Back with the first few steps taken in the morning careful not to over-stretch your back with first. 2 7 9 13 16 18 19 21 23 stretches and exercises ( enclosed sheets ) 1 9.95... For a short period each day can help build muscle parts of the 5.... Grab this handy pose Chart ( PDF ) Normal price: $ 9.95 FREE to two lasting! Video + stretches PDF: Scroll below the video for the hips 4a, b. Iliotibial stretch 5a exercise! On shoulder, keep knee straight, and proper shoes that offer safety and.. Incline treadmill, bleachers, or regular steps ( something that makes you step up ) go deeper into stretch! Exercise instructions of the repair, stretching/mobilizing tight or restricted structures, strengthening the rotator cuff and passive stretching exercises pdf.
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