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Exercise Ball Stretching
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Exercise ball stretching can add a new dimension to your
exercise routine. Using the exercise ball can create variety in your
stretching routine and allow for greater joint ranges during your activities.
Good flexibility allows us to do our daily tasks with minimal effort
and strain. More demanding tasks such as running, jumping, or swimming
are also easier if your joints can be moved through their full range
with minimal effort. Good flexibility minimizes the risk of injury by
allowing our joints to move through their full range of motion
without putting strain on capsular structures or ligaments.
Stretching exercises help muscles to relax and good
flexibility
allows us to maintain good posture.
Try this simple regime of static stretches prior to your exercise ball
workout or make up your own. Click on each to get a full description.
Observe the precautions and contraindications listed below.
For more information on Stretching Exercises visit
www.stretching-exercises-guide.com |
Exercise Ball Stretching Precautions
- Always check with your family doctor or physical therapist prior to beginning any type of new exercise program.
- Don't force a joint beyond its normal range of motion. This can lead to instability of the joint.
- Be extra careful if you suffer from osteoporosis or are taking steroids. The risk of fractures is elevated.
- Avoid
aggressive stretching of muscles that have been immobilized in a splint
or cast. Connective tissues lose their tensile strength after periods of immobilization.
- Stretching
needs to progress gradually. It may take several weeks of a stretching
program before you see significant results, so don't rush it.
- You
should not experience more than a transitory discomfort after
stretching. pain that lasts longer may indicate the presence of
inflammation. The phrase "no pain, no gain" does not apply
here.
- Avoid stretching swollen or edematous tissues as they are more susceptible to damage.
- Avoid over stretching weak muscles.
- Make sure you always continue to breath during a stretch. Holding your breath can affect your blood pressure.
Contraindications to stretching
The following should be kept in mind as contraindications to exercise ball stretching:
Joint Instability
Joint instability can be the result of a prior dislocation, fracture,
or sprain. Get advice from your physical therapist or orthopaedic
surgeon before stretching an area of previous injury.
Diseases Affecting the Tissues Being Stretched>
Conditions such as rheumatoid arthritis can leave joint structures
weakened. Those with connective tissue disorders also have altered
connective tissue viscoelastic properties. Stretching can
lead to disability, instability or deformity.
Acute Injury
Consult a physical therapist prior to initiating a stretching program
as scar tissue takes time to mature. Premature stretching can cause
reinjury and the deposition of more scar tissue prolonging the
rehabilitation process.
Vascular injury Talk to your surgeon if you are recovering from a vascular trauma or are
on anticoagulants. Premature or excessive stretching can lead to further vascular injury and thromboembolism.
Infection Consult your family doctor prior to stretcing an area that is infected to avoid tissue damage or spread of the infection.
Excessive Pain When StretchingIf
stretching is excessively painful you may be suffering from an
underlying medical condition. See your family doctor or physical
therapist.
Inflammation or Joint Effusion
Be careful when starting a stretching program around an area of
inflammation. Inflammation can change the viscoelastic properties of
connective tissues and can cause injury if not undertaken correctly.
Aggressively stretching a joint with an effusion can damage capsular
structures. See your physical therapist.
If you think any of the above conditions apply to you, seek advice from
your physical therapist before starting an exercise ball stretching program. Once you
have received clearance from your physician be sure to follow correct
methods of stretching so as to avoid injury. |
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