Correct Stretching Techniques for Rehabilitation: Expert Insights

Stretching exercises

Hello, Doctor: On September 23, the United Daily News introduced stretching exercises such as forward bending to touch the toes, straight knee forward bending to touch the toes, and raising the legs backward.
Trainer Zhang Shiqing from Beitou Sports Center pointed out that these stretching movements are actually incorrect postures.
Professor Peng Shumei from the Department of Physical Education at Cultural University designed a set of healthy stretching exercises.
The first movement: ankle joint stretch.
Keep the heels on the ground and perform a toe flexion for 6 to 8 seconds.
The second movement: heel and toe kicks.
Stand on one leg while bending the other leg backward and flexing the toes, then kick forward while maintaining the toe flexion to stretch the heel, performing 6 to 8 kicks.
The third movement: mutual leg massage.
Rub one calf against the other calf from bottom to top, including the front, back, and sides.
The fourth movement: knee flexion and hip raise.
Extend one leg backward with the toes on the ground, lift the thigh up while bending the other knee, and repeat the lift 6 to 8 times.
The fifth movement: neck and shoulder exercises.
Shrug the shoulders and press them down, repeating this up and down movement 8 times.
May I ask, Director, can these stretching exercises achieve the correct stretching effect? Will they cause pelvic tilt or even strain the lower back? Thank you! Yu Shan

Yu Shan, 40~49 year old female. Ask Date: 2006/09/23

Dr. Chen Xianchang reply Rehabilitation

1.
This health stretching exercise is well designed.

2.
When performing stretching exercises, it is important to stabilize the proximal joints first before stretching the distal joints or muscles, as this is the correct approach.

3.
The best indicator of whether pain is excessive is the level of discomfort experienced.

Reply Date: 2006/09/23

More Info

Stretching techniques play a crucial role in rehabilitation, particularly after surgeries or injuries. The question regarding the effectiveness and safety of the stretching exercises designed by Professor 彭淑美 (Peng Shu-mei) is pertinent, especially in the context of avoiding potential injuries such as pelvic tilt or lower back strain.

Firstly, it is essential to understand that stretching should be performed correctly to maximize benefits and minimize risks. The exercises mentioned, such as ankle joint stretching, kicking motions, self-massage of the legs, hip flexion, and neck and shoulder movements, can be beneficial if executed with proper form and technique.

1. Ankle Joint Stretching: This exercise, where the heel remains on the ground while the toes are flexed, helps improve flexibility and range of motion in the ankle. Holding the stretch for 6-8 seconds is appropriate, as it allows the muscles and tendons to relax and elongate without overstressing them.

2. Kicking Motions: The single-leg stance while performing the kicking motion can enhance balance and strengthen the muscles around the hip and knee. It is crucial to maintain proper posture during this exercise to avoid straining the lower back. Engaging the core muscles can help stabilize the pelvis and prevent any unwanted tilting.

3. Self-Massage: Massaging the calves can improve circulation and relieve muscle tension. This technique is generally safe and can be beneficial for recovery, as long as it is performed gently and not aggressively.

4. Hip Flexion Exercise: This movement, where one leg is extended backward while the other is bent, can strengthen the hip flexors and improve overall hip mobility. Again, maintaining a neutral spine is vital to avoid lower back strain. It is advisable to perform this exercise slowly and with control.

5. Neck and Shoulder Movements: These exercises can help relieve tension in the upper body, which is often overlooked in rehabilitation. The shoulder shrugs and presses should be done with mindful awareness of posture to prevent any strain on the neck.

In terms of achieving the correct stretching effect, these exercises can indeed be effective if performed correctly. However, it is crucial to listen to your body. If any exercise causes pain or discomfort, it should be modified or avoided. Additionally, it is advisable to consult with a physical therapist or rehabilitation specialist who can provide personalized guidance based on individual needs and conditions.

Regarding the concern about pelvic tilt and lower back strain, proper alignment and technique are key. Engaging the core muscles during stretching can help maintain stability and prevent excessive movement in the lumbar spine. It is also beneficial to incorporate a warm-up before stretching to prepare the muscles and joints, reducing the risk of injury.

In conclusion, the stretching exercises designed by Professor 彭淑美 can be effective for rehabilitation if performed with proper technique and awareness. It is always recommended to seek professional advice, especially after surgery or injury, to ensure that the chosen exercises are appropriate for your specific condition. Regular assessment and adjustment of your rehabilitation program can lead to better outcomes and a safer recovery process.

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