Flexibility exercises for spinal cord injury

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Flexibility exercises for spinal cord injury

A spinal cord injury (SCI) makes movement difficult. Movement is what keeps your muscles and joints flexible and helps prevent spasticity; if you cannot move them easily, you may lose some of your range of motion. This will make it harder to perform daily activities, such as getting dressed or moving between your wheelchair and another location. Flexibility exercises can help you retain your range of motion.

You may be able to do some of the flexibility exercises yourself. A loved one or therapist can help you with others. It may be convenient to do your stretches in the morning or evening at the same time you inspect your skin for pressure sores.

Self-stretches

When you do these stretches, make sure you have something solid behind you that does not move. You can try the stretches in your wheelchair (make sure it is firmly locked) or in a bed against the headboard. Different locations might be better for different exercises. Experiment to see what works the best for you.

Do all stretches gradually, and never force the stretch. Do not push or bounce the stretch. You should feel a “stretch,” not pain. Breathe out as you begin the stretch, and breathe in while you hold the stretch. Breathe out as you relax the stretch.

How long and how often you do a stretch may vary. The information below shows general guidelines. Always ask your health professional about what is best for you.

• Place your left hand or wrist under your left knee, and pull your left knee up toward your chest. Hold the stretch for about 10 seconds. Repeat 5 times. Do the same exercise with your right hand and right knee.
• Sit with your left knee bent up toward your chest. Put your left hand and lower arm on the left side (outside) of your knee. Gently push the knee toward your right leg. Do not force the stretch. Hold for about 10 seconds. Repeat 5 times. Do the same exercise with your right hand and right knee.
• Sit with your left knee bent up toward your chest. Put your left hand and lower arm on the right side (inside) of your knee and gently push it away from your right leg. Do not force the stretch. Hold for about 10 seconds. Repeat 5 times. Do the same exercise with your right hand and right knee.
• Face a bed or chair that is about the same height you are sitting at. Put one leg on the bed or chair and keep it straight; do not bend your knee. Do not bend forward as you do this, as it will stretch you too much. Hold this position for 3 to 5 minutes on each leg.
• Sit with your legs stretched out in front of you. Lean forward, and loop a strap around the bottom of your foot. Pull on the strap gently, and continue to lean forward while keeping your knees straight. Do not turn your foot to either side. Hold this stretch for about 5 seconds. Repeat 10 times.

Passive stretch

A passive stretch is a stretch where someone stretches a muscle for you. This type of stretch can be done for upper and lower body muscles. Your rehab team will be able to teach a loved one how to do these exercises. They include:

• Flexing and extending the hip, knee, shoulder, wrist, fingers, and elbow.
• Stretching the hamstring (the muscle on the back of the thigh) and foot and ankle muscles.
• Rotating the hip and shoulder.

Credits

Last updated:	February 22, 2007
Author:	Kathe Gallagher, MSW
Reviewed By:	Adam Husney, MD - Family Medicine, Nancy Greenwald, MD - Physical Medicine and Rehabilitation
Editors:	Kathleen M. Ariss, MS, Pat Truman, MATC