Rehabilitation | Conditioning Program

If your posture or activities are a problem, make it a habit to stretch those muscles regularly. If you have back pain from sitting at a desk all day, stretches that reverse that posture could help.

BY BODY PART

  • Neck
  • Back
  • Shoulder
  • Elbow
  • Hand & Wrist
  • Hip & Thigh
  • Knee & Lower Leg
  • Foot & Ankle
Table of Contents
  • Foot and Ankle Rehabilitation Exercises
  • Hip Rehabilitation Exercises
  • Knee Arthroscopy Exercise Guide
  • Knee Rehabilitation Exercises
  • Low Back Surgery Exercise Guide
  • Rotator Cuff and Shoulder Rehabilitation Exercises
  • Shoulder Surgery Exercise Guide
  • Spine Rehabilitation Exercises
    Therapeutic Exercise Program for Carpal Tunnel Syndrome
  • Therapeutic Exercise Program for Epicondylitis (Tennis Elbow / Golfer’s Elbow)
  • Therapeutic Exercise Program for Radial Tunnel Syndrome
  • Total Hip Replacement Exercise Guide

  • Total Knee Replacement Exercise Guide

Foot And Ankle Stretch

After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.

Knee Stretch

Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles help your knee joint absorb shock.

Hip Stretch

Your hip flexors, which allow you to lift your knees and flex at the waist, are located on your upper thighs.  Learn how to maintain a comfortable and healthy hip posture, with Stretches. These postures are gears to make your body more flexible and agile.

Shoulder Stretch

informing you in the right methods to do weightlifting and working out.

SPINE STRETCH

Strengthening the muscles that support your spine will help keep your back and upper body stable. Keeping these muscles strong can relieve back pain and prevent further injury.

ARM STRETCH

Radial tunnel syndrome occurs when the radial nerve is compressed. This can happen if the radial tunnel is too small.  Repetitive movements, such as twisting movements of the forearm, forceful wrist movements, gripping, and pinching can irritate, stretch, or compress the nerve.

Back Stretch

The best way to prevent injury is by having strong, flexible muscles and joints which resist strain and injury. With some simple cases of back pain, certain exercises can help relieve some pain episodes. Remember, never do any exercise that causes increased pain.

 

 

Stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is what’s called a static stretch, and there’s no harm in stretching that way as long you don’t stretch until it hurts.

But studies suggest a dynamic stretch is just as effective, and sometimes better, especially before your workout.

A dynamic stretch, like the Standing Cat-Camel, moves a muscle group fluidly through an entire range of motion.

StretchIf you have pain related to neck or back problems, you should first visit our  pain management specialist to determine the cause of your pain. They will determine the best treatment for you.

Remember:

      • Never do any exercise that causes increased pain.
      • Never do any exercise after an injury related to a traumatic event, such as a fall or sports injury or any onset of pain that has emerged suddenly.
      • Consult one of our specialists first.

NOTE:

      • We recognize that people will diagnose and treat themselves.
      • We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention.
      • In some cases exercise may be inappropriate.
      • Remember, if you diagnose or treat yourself, you assume the responsibility for your actions.
      • You should never do any exercise that causes increased pain.
      • You should never do any exercise that places body weight on a weakened or injured limb or back.

Should You Stretch Before Exercise?

Not necessarily. It’s not proven to help prevent injury, curb muscle soreness after exercise, or improve your performance.

Static stretching before exercise can weaken performance, such as sprint speed, in studies. The most likely reason is that holding the stretch tires out your muscles.

You should warm up by doing dynamic stretches, which are like your workout but at a lower intensity. A good warm-up before a run could be a brisk walk, walking lunges, leg swings, high steps, or “butt kicks” (slowly jogging forward while kicking toward your rear end).

Start slowly, and gradually ramp up the intensity.

 

Should You Stretch After Exercise?

This is a great time to stretch. Everyone is more flexible after exercise, because you’ve increased the circulation to those muscles and joints and you’ve been moving them.

If you do static stretches, you’ll get the most benefit from them now.

After you go for a run or weight-train, you walk around a little to cool down. Then you do some stretching. 

Can You Stretch Anytime?

It is not a must that you stretch before or after your regular workout. It is simply important that you stretch sometime.

This can be when you wake up, before bed, or during breaks at work.

Stretching or flexibility should be a part of a regular program