Stretch Stretch the muscle slowly You should feel the stretch in the muscles that are pointed out in the drawings Hold the stretch 15-20 sec. Gradually relax the muscle Repeat the stretch - preferably several times during the day Avoid bouncing! Don’t hold your breath while stretching Preferably relax all muscles while stretching Text: physiotherapist PhD Henning Langberg and physiotherapist Annelise Langberg Madsen Professional assistance: www.fysiocenter.dk Supplied with pictures and text for the purpose of RaceRunning by occupational therapist Connie Hansen.

Why Stretch? Stretch-exercises can serve several purposes. The main ones are to gain well-being and prevent injury and discomfort. Stretching to obtain well-being is something most people automatically do in the morning. It feels naturally and good and at the same time prepares the body for the day’s work by improving circulation of blood and by waking up the nervous system. Stretch-exercises are often used as a part of warm-up and the athlete will experience more flexibility after stretching. Stretch after practice does not prevent soreness but often people experience that it relieves the soreness. Stretch can be a part of treatment. When injured the musculature will often be shortened but by stretching the length of the muscle is normalised and the risk of new injuries is reduced. Stretch is keeping the body supple and it has impact on your posture. By stretching the muscles that are too tight (and strengthen the muscles that are too loose) you prevent e.g. back and neck problems and at the same time have a better posture. With elder people stretching is maintaining mobility and thus the possibility of getting by without help. This booklet shows examples of how to stretch. In many cases it’s necessary to supplement this booklet’s exercises with personal adapted exercises. Please consult your personal physiotherapist and remember that stretchexercises only have effect if carried out right.

Stretch exercises

Break your RaceRunner. Hold on to the arc behind the bodysupporter. The assistant slowly raises the foot backward and up. Do not lift the foot any further than the hip can be kept taut. Hold the stretch about 20 sec. and lower the leg slowly – possibly repeat the exercise again.

Stretch exercises

A lot of spastics and wheelchair users have tense muscles on the inside of the thigh in the “adductors”. Break the RaceRunner. Spread the legs as much as possible. If necessary, let the assistant put pressure on the inside of the knee. Hold the stretch about 20 sec., rest a moment. If desired repeat one more time. The exercise can also be carried out in supine position or sitting in a corner with support from the walls.

Stretch exercises

This exercise can easily be made sitting on the floor in a corner with support from the walls. Push the bottom backwards and straighten you back. Stretch the legs little by little and optionally one at a time. Hold the stretch about 20 sec., bend the leg slowly, switch to the other leg. Optionally repeat one more time. An alternative approach is to lie on the floor; the assistant lifts the leg with the knee stretched out.

Stretch exercises

Stop the RaceRunner. Hold on to the body support or the arc. Straighten up and tighten your bottom. The assistant draws the foot straight backward optionally with the leg bent. Don’t move the lower leg above horizontal level. The exercise can optionally be carried out lying with the face downwards or lying on the side. The assistant supports the bottom and assists by leading the leg backwards.

Stretch exercises This exercise can be made sitting or lying on the side. The assistant holds on to the middle of the lower-arm in such a way that the palm points ahead and the thumb up. The shoulder blade is kept down and is pushed a little ahead. Carry out the exercise with the upper-arm pointing to the side and tilted upwards; in this way more parts of the chest muscles are stretched.

Stretch exercises

Put the chin towards the chest. Breath slowly 5 times.

Lean the heap a little backwards. If preferable let the assistant support the head. Breath slowly 3 times. Push the chin upward. No rotation backward!