Stretching technique

[kneeworn]

Tonight Ray helped me do my heel slides. I set my timer for 45 minutes. Then we gently warm up for a few slides. Next we gradually go deeper into the bend as the knee loosens. I told him instead of 10 aggressive slides and quit that we were sneaking up on the flexion this way. He assists me into a deeper bend and holds it while I try to relax the muscles letting them stretch.

Donna
LTKR 12/06/2010

 

[maryo52]

That's a good approach. I have my husband helping me with extension. I'm doing the exact same thing. Several super gentle short lead-in stretches that gradually become longer and deeper, and ending with a 60 second full 0 degree extension. My knee is most appreciative!

I am starting my flexion with ankle weights and my leg in the air. I bend my leg and let the ankle weights do what they can do. The rest is done using an exercise ball, again the slow gentle lead in to a long but comfortable flexion stretch. No miracles happening but my knee is happier.

 

[Josephine]

I admire your commitment, Mary. That's fantastic!