Stretch and Flexibility

Stretch and Flexibility                                                          

A regular routine to stretch out muscles and joints can improve your body’s physical health

Overview

Stretch and flexibility exercises improves circulation, allows muscles to relax and protects joints and ligaments.

What are the benefits?

Simple stretching exercises:

·         Improve circulation though muscles

·         Improve range of motion of joints

·         Reduce muscle cramps

·         Reduce tissue fluid build-up (lymphoedema)

·         Give a feeling of physical well-being

Who would this be good for?

Everyone can benefit from stretch and flexibility exercises.

Those with cancer related pain may find stretching particularly helpful if they can find exercises and postures which stretch parts of their body which are tense due to the pain without causing an increase in the painful part.

Stretch and flexibility routines may be particularly helpful for those who have had surgery as part of their treatment.

Who should be careful?

Take care to start gently and go slowly and never to go beyond the point where you feel comfortable.

How to implement stretching exercises.

If you have absolutely no physical effects from your cancer or its treatment or other conditions then you can easily follow a regular stretch routine yourself which you can find on-line or from a suitable book or through your local gym or health club.

If you have any physical symptoms or limitations then you would be well advised to try to get professional guidance from a qualified physiotherapist.  This might be offered to you by referral from your GP or hospital clinic or you can seek out a private physiotherapist locally

How flexible are you?

Here is a simple test called the sit and reach test.

The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. This test was first described by Wells and Dillon (1952) and is now widely used as a general test of flexibility.

Setting goals and monitoring your progress

Set a goal to complete a stretch and flexibility routine each day.

Repeat the sit and reach test weekly and record your progress in your PlanBe diary.

Summary

·           Gentle stretching exercises can aid your overall health.

·           You can do these exercises at home.

·           Set a small goal to stretch each day and record your progress.

Resources

·      Your local gym or health club

·      Stretch and flexibility classes at your health centre or hospice

·      Local physiotherapy clinics

·      See this video on how to perform the sit and reach test.