Preventing Loss of Flexibility

Performing a daily stretching routine is the most effective way to prevent loss of flexibility.  When done correctly, it can prevent muscle contractures and ultimately improve and prolong physical ability and independence.  If you have any questions about your stretches or concern whether they are being performed correctly, please feel free to ask:  Celeste@CureDuchenne.org

General Rules of Stretching

  • Stretching should not be painful
  • Stretches should be held for 60 seconds and repeated
  • As the muscle relaxes, increase the pressure
  • A daily routine is most effective

Forearm Supination Stretch

forearm-300x218Position: Supine

Instructions: Stabilize elbow at side of body. Hold just above the wrist and turn the arm to palm up position. Hold for 60 seconds, reposition then repeat for 60 seconds.

Gastrocnemius (Achilles) Stretch

Position: Supine

Instructions: While lying on back, place small roll under the knee. Grasp the heel and pull to stretch the achilles then flex the foot. Hold for 60 seconds, reposition and repeat for 60 seconds.

gastroc-stretch-300x164

self-achillesPosition: Self Stretch

Instructions: While standing at a wall, position one foot in front of the other. Lean forward keeping the back knee straight and toes pointed forward. Hold for 60 seconds, relax then repeat.

Hamstring Stretch

hamstring-160x300Position: Supine

Instructions: Flex the hip 90 degrees and stabilize at the knee. With other hand, slowly raise the lower leg until stretch is felt in the back of the thigh. Hold for 60 seconds, reposition and repeat for 60 seconds.

Position: Wall Self Stretch

Instructions: Lay at the corner of two walls, place a heel on the wall and the other leg along the wall on the floor. Slowly move closer to wall until a stretch is felt in the back of the thigh. Hold for 60 seconds and repeat 1-2 times.

self-hamstring-300x186

Iliopsoas and IT Band Stretch

iliopsoas-300x244Position: Prone

Instructions: Stabilize the pelvis with one hand. Cradle the knee with the other hand. Pull it up then toward the other leg. Hold for 60 seconds, reposition then repeat for 60 seconds.

Neck Extensor

self-neck2-300x201self-neck1-300x201Position: Self Stretch

Instructions: Begin in a comfortable neck position looking forward. Tuck the chin down while extending the back of the neck. Hold 5-10 seconds and repeat 5-10 times.

 

Soleus Stretch

Position: Prone

Instructions: While lying on stomach, flex knee 90 degrees. Stabilize the lower leg. Grasp the heel and foot and press down to stretch the calf. Hold for 60 seconds, reposition and then repeat 60 seconds.

soleus-274x300

self-soleus-228x300Position: Standing

Instructions: While standing at a wall, position one foot in front of the other. Slowly lean forward while bending the back knee and keeping toes forward and heel on the ground. Hold 60 seconds then repeat for 60 seconds.

 

Trunk Rotation

self-trunk-300x140Position: Self Stretch

Instructions: Laying on the back with knees bent, swing them to one side allowing the hips and lower back to rotate in the same direction. Keep shoulders down. Hold 10-20 seconds and then repeat on the other side. Repeat each side 10-20 times.

Wrist Extension Stretch

self-wrist-300x166Position: Self Stretch

Instructions: While seated, place palms down at your side. Slowly move hands backward until a stretch is felt. Hold 60 seconds, rest, reposition and repeat 60 seconds.

Wrist and Finger Extension

Position: Seated

Instructions: Hold the palm with two hands and slowly extend the wrist. Move one hand towards the fingers continuing to extend the wrist and the fingers. Hold for 60 seconds, reposition and repeat for 60 seconds.

wrist-202x300

Position: Self Stretch

Instructions: Place palms together in front of face, slowly lower hands, keeping elbows out, until a stretch is felt. Hold 60 seconds, rest, reposition and repeat 60 seconds.

self-finger-278x300

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