2. www.move.va.gov Physical Activity Handouts • P37 Version 5.0 Page 1 of 3 P37 Strengthening Your Core Your body’s core is the area around your trunk and … Breathe through your stretches. Place your forward knee over your foot. As a nurse involved in MS care for over 20 years, I would highly Exercise can be broken down into five categories, one of which is relaxation. Just click the box next to each exercise you want to print, and then click the Print Selected Exercises button at the bottom of the page. Since most people can’t exercise in front of their computers, we created this tool so you can select strength exercises, print illustrations and instructions, and take them with you. Hold for … Perform highlighted stretches initially 1-2 x/day, or _____ . Cervical Spine Stretches . Hold this stretch for 15-20 seconds and repeat 3-5 times. Keep stretches gentle and slow. Stretching & Flexibility 2 Pull the affected leg up toward the Hip flexor stretch 1. Develop a pattern of exercising various parts of your body at regular intervals throughout your workday — before discomfort occurs. 2. Hold a stretch for about 30 seconds, to the point of a slight pull, on each side. (See Sample Exercise Schedule at right.) Before stretching, warm up with five to 10 minutes of light activity. • Exercise regularly. • Stretch gently. Shown are exercises that can be done sitting or on your bed. Avoid jerky movements. The program’s step-by-step instructions and pictures make following a regular schedule fun and easier to incorporate into daily routines. Feel the stretch in your bottom. Better yet, stretch after a workout. • Discontinue if pain occurs. Instructions: 1. • Go easy at first. Keep your other knee touching the floor. Low Back Pain: Exercises (page 5) Gluteal Stretch – Lying on your back, bend your hip and knee and use your hands to pull your knee up towards your chest. Related: What Happens To Your Body When You Swim Here are 34 stretches in pictures with […] an exercise routine under the supervision of a health professional regardless of their level of ability. Stretching and mobility is a component of fitness that is regularly overlooked, but can play a critical role in recovery and overall performance. Good flexibility is not only important for exercise, but also for daily activities such as bending down to put on socks or reaching overhead to grab a tool in your garage. Purpose: Stretching exercises help to restore joint range of motion by lengthening shortened muscles and connective tissue, which helps to reduce pain and tightness. Stretching is great for your joints mobility, flexibility, fighting stress, and having a good night’s sleep. Stretching Exercises for Piriformis Several of the stretching exercises commonly prescribed to treat sciatica symptoms from piriformis muscle problems include: Supine piriformis stretches: Lie on the back with the legs flat. In addition to the four categories of exercise defined below, everyone also needs relaxation. Kneel on the floor with one knee bent and one leg behind you. Don't bounce. Regular stretching should be incorporated into your daily exercise routine. If you feel pain, you've stretched too far. Stretching is one of the basic components of a sound exercise program. Start with a few exercises and gradually increase. “stretching” is used, though most of these exercises are, technically, range of motion activities. Slowly push your hips forward until you feel a stretch in the upper thigh of your rear leg. upper thigh and feel the stretch at the back of your thigh. Of a sound exercise program bent and one leg behind you five categories, one of basic. 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