Flexibility. Posture. Relaxation. Recovery.
Indications and Clinical Use
- Poor posture/ asymmetrical posture.
- Conditions related to poor thoracic, hip, and ankle flexibility:
- Chronic Neck and Back pain.
- Impingement syndrome of the shoulder, knee, ankle, or hip.
- Plantar Fasciitis/ other foot and ankle pain.
- Tennis/ Golfer’s elbow
- Difficulty performing activities of daily living
- Squatting down or bending to pick things up while keeping a straight back.
- Reaching arms over head while keeping a straight/ relaxed spine.
- Twisting for sports such as golf or tennis.
- Individuals that recover poorly from exercise.
- Any medical condition that can be aggravated or made worse by physical activity, including but not limited to
- Heart, Lung, or Metabolic Disease
- Acute injury
- Active arthritis
- Not recommended for patients who have hypermobility or joint instability.
- Pregnant patients – stabilize sessions may be more appropriate, given their increases in joint laxity.
- Patients in the sub acute and chronic stages of healing should alert healthout staff so that they can effectively modify activities as needed.
- Joint inflammation, ligament and other soft tissue injuries can result from overstretching. Slowly progress in duration and intensity.
- Failure to isolate the proper joint when stretching (for instance the hip) often exacerbates and already existing problem (for instance lower back pain).
- As with any exercise program, some positions may prove uncomfortable for patients (for instance the wrists may be uncomfortable in front support) – patients should be encouraged to ask instructors for modifications rather than take a ‘no pain no gain’ approach.
Sample Heart Rate Summary (Polar)
- 1-3 appointments per week, or 60-180 minutes per week.
- Maintenance of flexibility and posture
- 1-2 per week (60-120 min/ week)
- Improvement of flexibility and posture
- 2-3 per week (120-180 min/ week)
- To get up to higher doses, never add more than 60 minutes of additional mobilize sessions per 2-week period. Thus, a beginner would take 5 weeks to work up to 180 minutes per week.
- Re-evaluate at 3-6 months.
- Stretching/ Mobility exercises emphasizing the following
- Thoracic extension and rotation
- Hip mobility – all planes
- Ankle Extension
- Shoulder flexion and abduction (pectoral and latissimus release)
- Typical activities:
- Isolated stretches (see above)
- Split Squat, Single Leg Deadlift, Squat, Thoracic Extensions over foam roll, Shoulder Flexion with no/ low resistance, rotations with functional trainer.
- Low intensity cardiorespiratory activities (ex: bike, treadmill, resistance activities)
- This is the recommended starting point for most patients, unless they are experienced trainees and/ or already have adequate or excessive flexibility or joint instability.
- Typical Timeline:
- 30 minutes - dynamic or active flexibility activities combined with light to moderate cardio respiratory activities.
- 30 minutes – isometric flexibility and posture work. Isolated stretches.
- In order to make tissues more pliable and responsive to stretching, these workouts start with a more generalized warm up and then slowly progress toward more targeted and deeper stretching activities.