Our patients with lumbar and cervical spondylosis must keep their bodies active at a certain level. Simply put, they must "exercise". Improper exercise will not only fail to help recovery, but will become a new cause of disease. So how should we exercise?
If international professional athletes are injured, there are rehabilitation clubs that specialize in guiding the recovery of musculoskeletal muscles after injury. One of the most important ones is: stretching! More specifically, static stretches.
Safe and effective
The best exercise method, no one else
Static stretching is extremely important for the prevention and recovery of injuries.
Static stretching should be performed after exercise. Static stretching before exercise may limit muscle exertion and have limited effect on injury prevention. When performing static stretches, perform them equally on both sides.
1. Scapular Stretch (Scarf Stretch)
This is a simple and effective stretching action, especially stretching the muscles around the shoulder joint. This stretch is especially helpful for lifting and throwing exercises.
Practice: Stand with your feet hip-width apart and your knees slightly bent. Extend your left hand across your body, elbow slightly bent. Fix your right hand at your left elbow, and then lean your left arm toward your body until you feel the tension in your shoulder muscles. Switch sides and repeat the same action.
2. Upper-Back Stretch (Upper-Back Stretch)
This simple stretch mainly stretches the muscles of the upper back, which is especially helpful for throwing sports.
Practice: Interlock your fingers, palms outward, lift your hands to chest height and straighten your arms, lock your elbows and push your shoulders forward
3. Lat Stretch (Lat Stretch)
This stretch has a direct effect On the latissimus dorsi, it is suitable for weightlifting, rowing and field athletes.
Practice: Stand in front of a support that can support your body weight, grasp it with both hands and lean your body back, bending your knees. Push your legs toward the ground and pull your arms back.
4. Pectoralis Major Stretch (Pec Stretch)
This action mainly stretches the muscles on the upper edge of the chest, which can relax the muscles and increase flexibility. This stretch also helps with recovery after training on throwing movements.
How to: Stand next to a stable, upright support. Place one hand behind a support, keeping your upper arm in the same plane as your shoulder. Slowly push your body forward until your chest muscles feel stretched.
5. Iliotibial Band Stretch (ITB Stretch)
The iliotibial band is a band of connective tissue located on the lower outside of the thigh. Runners, walkers, gymnastics and dancers should do this stretch regularly to prevent pain caused by inflammation around the knee (iliotibial band syndrome).
Practice: Stand upright with your feet as wide as your hips. Cross one foot over the other and raise the opposite arm overhead to maintain balance. Switch sides and repeat.
6. Piriformis Stretch (Piriformis Stretch)
The seated piriformis stretch is more advanced than the standing iliotibial band stretch because this action requires better hip flexibility to perform correctly. For runners, walkers, gymnastics and dance athletes, this stretch can prevent the development of IT band syndrome.
Practice: Sit on the ground with your legs straight. Bend one leg at the knee and cross it over the other leg, keeping the crossed leg straight and flat on the ground. Place one hand on the ground to stabilize your body, and the other hand around the outside of your knee, and then slowly apply pressure until your iliotibial band feels stretched.
7. Quadriceps Three-Point Quad Stretch (3-Point Quad Stretch)
The purpose of this action is to stretch the quadriceps of the thigh and increase the flexibility of the knee joint. is a relatively simple stretch that can be used after any leg workout.
Practice:
a. Stand with your back to a bench or a stable support, bend one knee and place it on the support, keeping your body upright and head up.
b. Slowly bend the knee joint of the supporting foot and lower the body until the opposite thigh feels stretched.
c. Use the supporting foot and calf to push the body up and return to the starting position. Repeat extending the other leg.
8. Hamstring Stretch 1 (Hamstring Stretch 1)
Any exercise that involves repeated knee bending, such as running and flywheeling, will cause tightness in the hamstring muscles. This stretch can help prevent hamstring injuries.
Practice: Lie flat on the ground and straighten your legs. Take turns raising one foot, keeping your knee straight, and then pulling your toes toward your body. If the flexibility is good, you can draw the thighs closer to the body to increase the intensity of the stretch.
. Hamstring Stretch 2 (Hamstring Stretch 2)
This simple stretching action can stretch all the muscle groups on the back of the thigh, while relaxing the tight muscles and reducing the pressure on the lower back. Stretch slowly and avoid bouncing when the muscle is fully extended.
Practice: Lie flat on the ground and straighten your legs. Bend your left knee and slowly pull it toward your chest until the muscle feels stretched. Keep the back of your head in contact with the ground. Relax and return to the starting position, switching sides.
10. Adductor Stretch 1 (Adductor Stretch 1)
Stretching the adductor muscles or groin muscles is a method used by many exercises to maintain the flexibility of the hip joint.
Practice: Keep your body upright and place your hands on your hips. Bend your left knee so that the knee is directly above your foot, and keep your right leg straight and the sole of your foot on the ground. Slowly move your body to the left side. Relax and then return to the starting position, switching sides.
11. Adductor Stretch 2 (Adductor Stretch 2)
This stretch will stretch the adductor brevis muscle. Additionally, this action is easier to perform and can be done anywhere.
Practice: Take a sitting position, bend your knees and put the soles of your feet facing each other and close to your body. Hold the soles of your feet with both hands to ensure that they are tightly opposite. Slowly bring your knees toward the floor. When you reach your limit, maintain the position for a few seconds, and then return to the starting position.
12. Calf Stretch (Calf Stretch)
In sports that require rapid movement (such as sprinting), tight calf muscles will have a higher risk of injury. For example, before running, be sure to do this stretch to avoid tight calf muscles.
Practice: Stand about one step in front of the wall, push the wall with your hands, and stand with your feet hip-width apart. Straddle your left leg forward into a knee-bent position, and keep your left knee directly above your foot, not tilted to one side. I feel like my right calf muscle is being stretched. Switch sides and perform a left calf stretch.
13. Standing Glute (Standing Glute)
This stretching position requires the use of a table to stretch the deep hip muscles and iliotibial band.
Practice: Bend your left leg and place it on the table, straighten your right leg and stand on your toes. Lean forward until you feel a stretch in your left hip. Hold this position for a few seconds, relax, then switch sides.
14. Knee-To-Wall Stretch
This action is often used by rehabilitation practitioners to evaluate the range of motion of the ankle joint (dorsiflexion). The left and right sides can be compared in the early stages of injury and used as a reference for subsequent rehabilitation results.
Practice: Stand in front of the wall, with your left foot in front of your right foot, your left heel flat on the ground, and then bend your left knee. When your left knee touches the wall, move your left foot backward. With the heel of your left foot off the ground, measure the distance from the toe of your left foot to the wall. Switch sides and take the same measurements.
15. Quad Stretch (Quad Stretch)
This stretch stretches the quadriceps muscles on the front of the thigh. Because the stretch must be performed while standing, it can also train body posture and balance.
Practice: Stand with your back to the table. Place the instep of your left foot on the table, keeping your thighs parallel. Tilt your hips back slightly and feel the quadriceps muscle on the front of your left thigh being pulled. Hold this position for a few seconds, relax, then switch sides.
16. Stride Stretch
This action has an excellent effect on relaxing the thighs and buttocks, especially for those who sit for long periods of time. When performing this movement, keep your hip joints facing forward as much as possible to maintain balance.
Practice:
a. Step on a high jumping box or bench with your right foot, lean forward from the hip position, keep your back upright, straighten your left leg, keep your feet flat, and place your hands on both sides of your body.
b. Open your arms 90 degrees, then rotate your body and your head accordingly. Pause for a few seconds at the end of the movement, then return to the starting position. After completing the desired number of sets, switch sides.
17. Lancelot Stretch
For people with lumbar stiffness, this will be a good stretching action. It can stretch the hip flexor muscles, especially the iliopsoas muscle and . The iliopsoas muscle is directly connected to the lumbar spine, so it is very important to maintain the flexibility of this muscle.
Practice:
a. Stand with your feet shoulder-width apart and place your hands on your hips. Step forward into a lunge with your left leg, bend both knees at the same time, until your right knee and right instep touch the ground. Keep your body upright and look straight ahead.
b. Raise your arms above your head, with your right arm in front of your left arm and your palms overlapping. While lifting, rotate your hips backward. Pause for a few seconds at the end of the movement, then return to the starting position. After completing the desired number of sets, switch sides.
18. Sleeper Stretch (Sleeper Stretch)
Many people ignore the importance of stretching the posterior joint capsule of the shoulder joint. To prevent shoulder joint injuries, especially shoulder impingement syndrome, it is necessary to maintain the flexibility of this area. Therefore, this simple movement can stretch the joint capsule of the posterior shoulder joint, with the goal of achieving the same range of motion of both shoulder joints.
Practice:
a. Lie on the left side of the body, with the head supported by a pillow, the left upper arm stretched out in front of the body and parallel to the clavicle, the elbow bent, and the left forearm pointed to the ceiling.
b. Hold your left wrist with your right hand and slowly rotate your left forearm toward the floor. The goal is to keep your left forearm flat on the ground. Hold at the end of the movement for 20-30 seconds, then return to the starting position and switch sides.
Source: get well
