Move your foot and ankle in a circle as large as possible. You should feel no more than a mild to moderate stretch. Repeat 10 – 20 times provided the exercise is pain free. Don’t forget to do both directions.
Posts Categorized / Stretches
Achilles Stretch Stand arms length away from a wall and with feet shoulder width apart. Place your right foot about 2 feet in front of your left. Keeping both heels flat on the ground, let both knees bend, you should feel like you are lowering yourself straight down. Remember to keep both heels flat on
1. Gently bend your head forward while bringing your chin toward your chest. 2. Stop when a stretch is felt in the back of your neck. 3. Hold position for 15-30 seconds. 4. Return to starting position. (Neck in midline position). 5. Repeat above stretch 5 more times.
This exercise stretches the lower back. Get onto all fours. Your arms should be in line with your shoulders and your legs should be in line with your hips. Arch your back and hold this position for a count of 30. Then flatten your back for the count of 30. Your eyes should be looking at the floor and your
1. Sit up tall 2. Place your heels together 3. Let your knees drop out to your sides 4. Pull your feet towards your groin 5. You should feel a stretch in the insides of your thighs 6. Hold 20 seconds 7. Repeat 10 times.
The hips are another common problem area for people with arthritis. Get on your hands and knees on a mat or comfortable carpet. Extend one leg up and out behind you and hold it in that position for five seconds. Repeat five times with each leg.
To release shoulder and neck tension, follow the steps below; Stand tall and slide your left hand down the left side of your body. Raise your right shoulder as your left lowers. Hold this for 10 seconds then stand straight again. Now slide your right hand down the right side of your body. Raise your
1. Start standing on one leg on a stair or curb, with your heel hanging off the back. 2. Gently press your heel toward the ground until you feel a gentle pull along the back of your lower leg. 3. Hold for 30 seconds. 4. Then slowly bend your knee slightly, until you feel the
Sit on the floor with the stretching leg extended in front of you, keeping your toes pointed away from your face Bend the opposite leg and place the sole of the foot near your inner thigh Keeping your back straight, hinge forward at the hips to bring your chest towards your knee Hold 30 sec,
Stand with your feet hip-distance apart and your knees slightly bent. Interlace your fingers behind your back. (If your hands don’t touch, hold on to a dish towel.) Breathe in and straighten your arms to expand your chest. Exhale and bend at your waist, letting your hands stretch toward your head. Hold for five deep