PT Stretches

Calf Stretch

1) Stand near a wall with one foot in front of the other, front knee slightly bent. 2) Keep your back knee straight, your heel on the ground, and lean toward the wall. 3)Feel the stretch all along the calf of your back leg. 4) Hold this stretch for 20-30 seconds. 5)Switch legs, then alternate for a total of 3 repetitions.

Shoulder Pendulum

Facilitates ROM of shoulder joint 1) Relax shoulders 2) Stand and lean hips over at about 75° to 90° and allow affected arm to hang down 3) Swing arm in a small circle about a foot in diameter

Prone Hang

Helps improve knee extension ROM after injury or surgery (help stretch and straighten out knee) 1) Lie on bed on stomach 2) Slide down so lower leg is hanging over end 3) Thigh should be supported on bed with rolled up towel underneath above kneecap

Apley's Internal Rotation Stretch (with towel)

Improves ROM in shoulders and rotator cuffs 1) Stand with towel as shown, injured arm/shoulder behind back 2) Stretch arm up behind back by pulling upward on towel and other hand for assistance, hold

Wall Walks

Increases ROM in shoulder. Walking hand up wall, using fingertips for most motion, and then back down. Shoulder will be very passive (need assistance)

PROM External Rotation (Standing with Wand)

Involved arm palm should be faced up, elbow bent at 90°, wand in both hands, slowly rotate arm away from midline and keep elbow bent, allow movement from uninvolved arm

Cervical Flexion Stretch (Seated Slump Stretch)

Loosens up tight muscles, relieves pain, and reduces spinal pressure 1) Fingertips behind ears 2) bring head down toward chest and round back 3) Return to upright position

Quadriceps stretch

Muscle tension in quadriceps can lead to back and knee pain and overall tightness, reducing mobility. Stretch example: 1) Stand with side to wall and place hand on wall for balance 2)Hold outside foot with outside hand and lift foot up toward rear end 3) Keep thighs and knees together 4) Feel stretch infant of thigh

PROM External Rotation (Supine)

Passive (with external assistance). 1) Bend knee or elbow at 90° 2) Slowly rotate with assistance

Prone Press up

Prone (person lies flat with chest down and back up). This stretch increases arch in lower back, strengthens low back and core

Low Back Stretch (Sit Back Stretch)

Seated, feet flat on floor, bring hands toward lower back fingers wrapped around hips and face toward front of body, press firmly onto hips and lower back while inhaling, exhalation gently arch spine leading with head

Hamstrings stretch (seated and lying)

Stretch to loosen tight hamstrings (posterior thigh muscles) Lying 1) Lie down on ground with back flat and feet on ground, knees bent 2) Slowly bring right knee to chest 3) Extend leg while keeping knees slightly bent 4) Hold Seated 1) Sit with one leg extended, back straight. Bend other leg so sole of foot rests on mid thigh 2) Reach toward ankle and feel stretch in mid thigh

Single Knee to Chest (SKTC)

Stretches hip and lower back (lumbar spine)

Hip Flexor Stretch (Kneeling and table)

Stretches hip muscles and quadriceps of anterior thigh Hip flexors are several muscles that bring your legs and trunk together in a flexion movement. Allow you to move leg or knee up towards torso or bend torso forward at hip. Edge of table: 1) Lie flat on your back on a table or flat bench, with your knees and lower legs hanging off the edge of the table. 2)Grab your good leg at the knee, and pull that knee back toward your chest. ... Kneeling: 1) Kneel onto leg you want to stretch and place other leg out in lunge position 2) Tuck under pelvis 3) Lunge forward and feel stretch infant of hip and down thigh

Double Knee to Chest (DKTC)

Stretches lower back to relieve pain and strengthen muscles in lower back (lumbar spine) and core

Piriformis stretch

The piriformis is a small muscle located deep in the buttock, behind the gluteus maximus. If it is tight, this puts extra strain on knee and ankle Steps: 1) Lie on your back with your legs straight. 2) Lift your affected leg and bend your knee. With your opposite hand, reach across your body, and then gently pull your knee toward your opposite shoulder. 3) Hold the stretch for 15 to 30 seconds.

Shoulder Flexion with Wand

To increase or maintain shoulder ROM with frozen or tight shoulder using wand (cane, stick, broomstick) 1) Holding wand, make sure top hand has thumb up and other hand supports at bottom of wand 2) Move up and down