re: Stretches

[Guest guest]

Well, here goes...Please keep in mind that we are all different and

these stretches actually hurt me when I'm doing them, but they are

not aerobic only flexibility exercises. I hope they help you if you

try them. They have seemed to help me. The more I move at times, the

more I hurt. But my GP, my Pain Management Doctor and my Physical

Therapist all strongly suggest some type of exercise to keep my

muscles flexible so I thought I would share.

1. Cervical Spine, Flexibility, Corner Stretch (can do in door frame

as well)

Standing in corner or door, hold hands against wall/frame at shoulder

level with feet apart comfortably, apply pressure and lean forward

just enough to feel a comfortable stretch across the chest. Hold for

30 seconds. Repeat 5 times.

2. Cervical Spine, Strengthening, Shoulder Shrugs

Shrug shoulders up and down, forward and backward. Once shoulder are

backward, pull shoulders as far back as possible toward mid of spine

and hold for 5 seconds, repeat 10 times.

3. Posterior Capsule Stretch-Shoulders

Put one arm in front of torso with elbow bent, Gently pull on elbow

with opposite hand until a stretch is felt in shoulder (Note: my

stretch was more felt in my chest area since that is where I am more

tender) Hold for 30 seconds, repeat 5 times for each arm. (Note: I

find alternating arms each time is better for me.)

4. Inferior Capsule Stretch, shoulders

Put arm up over your head and bend elbow so your hands are touching

your back shoulder blade. Gently pull on elbow with opposite hand

until stretch is felt in shoulder. It works better if opposite hand

is over your head as well. Hold for 30 seconds, repeat 5 times

And last but not least,

5. Range of Motion Exercise- Shoulder and Neck- Caudal Glide

Sit in chair or table, grasp edge firmly with one hand, lean trunk

away from stabilized arm and lean your neck to side of stabilized arm

until stretch is felt. Hold for 30 seconds, repeat 5 times.

He instructed me to do these 3 times daily. What looks I have gotten

at work doing these:) That's ok though. Hope some of you get some

help out of these.

a Faye