Self stretching

MOVEMENT DISORDERS IN SPINAL CORD INJURY: RANGE OF MOTION (ROM) EXERCISES: SELF STRETCHING

Self-Stretching

Important points to remember:

Never use force while stretching. All that is required is enough force to allow the muscle to stretch.
Hold the position still, instead of bouncing, especially if you have spasms. This allows your muscle to relax and stretch.
A good time to do your stretching program is in the morning, or in the evening, as you do your skin inspection.

Self ROM Exercises for Quadriplegics

Do these exercises while you are leaning against the headboard of the bed, leaning against a piece of furniture that will not move, or sitting in your wheelchair.

Hook your left wrist under your left knee. Pull your left knee toward the chest. Hold for a count of 10. Repeat 5 times.
Sit with your left knee bent toward your chest. Use your left wrist and forearm to push the outside of your left knee toward your right leg. Do not force. Hold for a count of 10. Repeat 5 times.
Sit with your left knee bent up. Slowly lower it out to the side toward the bed or wheelchair. Use your left wrist and forearm to push gently down against the inside of the left knee. Do not force. Hold for a count of 10. Repeat 5 times.
Facing a bed or chair, place one of your legs straight out on the bed or chair and hold the knee straight. Do not lean forward as this will stretch you too much. Hold for 3-5 minutes on each leg.
Sit with your legs stretched out in front. Lean forward. You may use your elbows or hands to keep your knees straight. Loop a strap around the bottom of your foot. Pull the strap toward you to stretch your foot, without turning to either side. Hold for a count of 5. Repeat 10 times.