POLL;; STRETCHING/P.T.

FREEJ · 01-30-2003, 10:20 AM

Hi all,,,my question is in regards to; ''physical therapy'', stretching, ROM-range of motion, working out. What to you do to keep your legs, low back muscles and joints stretched/loose, ''flexible'' ?? I know that some of you ride hand-bikes, but that is not what i'm asking.
,,,,,As a c-4/5, 21 yrs post; it's like i ''have'' to stretch/ROM 2-3 times weekly just to maintain some flexibility. If i skip; as lil as 3 weeks, or worse yet, go a month or two w/o stretching, ''my low back aches/gets tight to varying degrees, my legs get tight. Then i don't feel good physically, which leads to not feeling so great mentally.
,,,,,''It's as if my mental/physical state is dictated by, and on my ''stretching'' schedule/practice.

,,,,,MY QUESTION TO YOU IS; What does your stretching routine consist of,,,,, What do u do to maintain leg and lower back flexibility, to avoid getting tight/achy,,,,, Please include you level of injury,,,, yrs post,,,

,,,,THANX TO THOSE WHO RESPOND.

~Patrick~ · 01-30-2003, 01:37 PM

In as lil as 3 weeks, HOLY COW!!! If I missed 3 days I wouldn't be able to get out of bed on the fourth. I do about 15-20min of stretches every morning. I'm T-10 15 mos. My lower back and left hip get tight fast. I dont know what there all called.

"Nyquil - The stuffy, sneezy,
why-the-heck-is-the-room-spinning medicine."

KLD · 01-30-2003, 07:31 PM

We recommend everyone, regardless of level of injury, do a good ROM to all joints below the level of injury and a stretching regimen DAILY, in addition to a minimum of 1 hour of standing daily.

FREEJ · 01-31-2003, 09:44 AM

Pat,,,thanx for responnding.

Hi KLD, i agree w/ your answer, your 110% right. Being 21 yrs post, and thankfully have done so in a healthy way for the most part,,,,,''i know that it is ''extremely important'' to do some type of stretch'g/rom.'' ''I know/believe i could not have come 21 yrs in w/ good health without exercising.''
,,,,,It's just that sometimes ''ya get fed up[[just venting]]'', w/ always having to stretch. I know that i have to stretch/rom 5-6 day/wk to feel real good,,,and 3 days/wk to feel decent. ''If/once n awhile'',,,,if i get off my schedule, or miss 3 weeks[[rarely]], i my body; inside/out, physicaly/mentally begin to feel like crap, not good.

,,,,,''I know for ''myself'', there is ''no'' way around not stretch'g/rom regularly, w/o paying the price of feeling crummy.''

,,,,,So,,,i really wanted to know about the stretch'g/ROM, schedules/routines,,,,, and how others feel when they are on a schedule, and when they are not/miss ???

,,,,,There's alotta ppl here, hopefully over the weekend more of you will respond.

Curt Leatherbee · 01-31-2003, 11:13 AM

Totally agree with you Free, its funny because I was talking about that on the Cure board in my post to Larwatson on "Arnies Place". The more you exercise, the more you need to stretch, and the more you do both, the better you will feel. Speaking of which, I went to my Healthclub today and they have gone out of business, I had just paid them to, I loved that place, this sucks. guess I'll have to find a new place to work out.

"Life is about how you
respond to not only the
challenges you're dealt but
the challenges you seek...If
you have no goals, no
mountains to climb, your
soul dies".~Liz Fordred

Noel · 02-04-2003, 04:33 PM

My SCI was nearly 29 years ago, I have my PCA do daily ROM on me.

Noel

melliska · 02-04-2003, 07:06 PM

Hey J,

I have daily ROM done on my legs. I have ever since my accident. If I miss doing my stretches my legs are way too tight to settle well in my chair when I get up. My feet also don't like to sit flat in my shoes if I don't get stretched.

I hope you can get some more replies, J. Stay warm kiddo. *smooches* Melissa

Life is a lesson you learn when you're through.

Jim · 02-04-2003, 07:31 PM

Hey FREE,

I'm c5,6 incomplete, 7 yrs post. If I don't use my standing frame every day my ROM goes to hell, especially my ankles. I was able to take the tray part of my standing frame off, so I can lean all the way forward. This really keeps my hamstrings stretched. Leaning backwards helps to stretch my lower back.

This cold-arse weather isn't helping any.

...

...

betheny · 02-04-2003, 09:10 PM

I'm c5-6, real incomplete. 2 1/2 yrs. post. If I don't stretch everything I can get to and get someone to do my quads at least every other day, I get real spastic. Also feel terrible. The areas I never got return in seem to require more stretching than those that get used. The skin on my abs hurts when I stretch it-everything else hurts when I don't! Betheny

Erin81079 · 02-04-2003, 10:16 PM

I stretch every day about 5-10 minutes in the morning. I get in and out of my chair alot during the day and throw my legs around quite a bit; they pretty much get ROM then. I don't have a standing frame or leg braces yet so I lay on my stomach alot to stretch my hips out and my lower back. I don't really have a set routine, I just do it when I think about it. I stretch my ankles every time I take my shoes on and off.

01-30-2003, 10:20 AM	#1
FREEJ Senior Member Join Date: Jul 2001 Location: NJ Posts: 811	POLL;; STRETCHING/P.T. Hi all,,,my question is in regards to; ''physical therapy'', stretching, ROM-range of motion, working out. What to you do to keep your legs, low back muscles and joints stretched/loose, ''flexible'' ?? I know that some of you ride hand-bikes, but that is not what i'm asking. ,,,,,As a c-4/5, 21 yrs post; it's like i ''have'' to stretch/ROM 2-3 times weekly just to maintain some flexibility. If i skip; as lil as 3 weeks, or worse yet, go a month or two w/o stretching, ''my low back aches/gets tight to varying degrees, my legs get tight. Then i don't feel good physically, which leads to not feeling so great mentally. ,,,,,''It's as if my mental/physical state is dictated by, and on my ''stretching'' schedule/practice. ,,,,,MY QUESTION TO YOU IS; What does your stretching routine consist of,,,,, What do u do to maintain leg and lower back flexibility, to avoid getting tight/achy,,,,, Please include you level of injury,,,, yrs post,,, ,,,,THANX TO THOSE WHO RESPOND.

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01-30-2003, 01:37 PM	#2
~Patrick~ Senior Member Join Date: Jul 2002 Location: Lewistown,Pennsylvania Posts: 1,517	In as lil as 3 weeks, HOLY COW!!! If I missed 3 days I wouldn't be able to get out of bed on the fourth. I do about 15-20min of stretches every morning. I'm T-10 15 mos. My lower back and left hip get tight fast. I dont know what there all called. "Nyquil - The stuffy, sneezy, why-the-heck-is-the-room-spinning medicine."

01-30-2003, 07:31 PM	#3
KLD Senior Member Join Date: Jul 2001 Location: California Posts: 866	We recommend everyone, regardless of level of injury, do a good ROM to all joints below the level of injury and a stretching regimen DAILY, in addition to a minimum of 1 hour of standing daily.

01-31-2003, 09:44 AM	#4
FREEJ Senior Member Join Date: Jul 2001 Location: NJ Posts: 811	Pat,,,thanx for responnding. Hi KLD, i agree w/ your answer, your 110% right. Being 21 yrs post, and thankfully have done so in a healthy way for the most part,,,,,''i know that it is ''extremely important'' to do some type of stretch'g/rom.'' ''I know/believe i could not have come 21 yrs in w/ good health without exercising.'' ,,,,,It's just that sometimes ''ya get fed up[[just venting]]'', w/ always having to stretch. I know that i have to stretch/rom 5-6 day/wk to feel real good,,,and 3 days/wk to feel decent. ''If/once n awhile'',,,,if i get off my schedule, or miss 3 weeks[[rarely]], i my body; inside/out, physicaly/mentally begin to feel like crap, not good. ,,,,,''I know for ''myself'', there is ''no'' way around not stretch'g/rom regularly, w/o paying the price of feeling crummy.'' ,,,,,So,,,i really wanted to know about the stretch'g/ROM, schedules/routines,,,,, and how others feel when they are on a schedule, and when they are not/miss ??? ,,,,,There's alotta ppl here, hopefully over the weekend more of you will respond.

01-31-2003, 11:13 AM	#5
Curt Leatherbee Moderator Join Date: Jul 2001 Location: Florida Posts: 9,342	Totally agree with you Free, its funny because I was talking about that on the Cure board in my post to Larwatson on "Arnies Place". The more you exercise, the more you need to stretch, and the more you do both, the better you will feel. Speaking of which, I went to my Healthclub today and they have gone out of business, I had just paid them to, I loved that place, this sucks. guess I'll have to find a new place to work out. "Life is about how you respond to not only the challenges you're dealt but the challenges you seek...If you have no goals, no mountains to climb, your soul dies".~Liz Fordred

02-04-2003, 04:33 PM	#6
Noel Senior Member Join Date: Jul 2001 Location: Lynnwood, WA USA Posts: 132	My SCI was nearly 29 years ago, I have my PCA do daily ROM on me. Noel

02-04-2003, 07:06 PM	#7
melliska Senior Member Join Date: Jul 2001 Location: Iowa Posts: 283	Hey J, I have daily ROM done on my legs. I have ever since my accident. If I miss doing my stretches my legs are way too tight to settle well in my chair when I get up. My feet also don't like to sit flat in my shoes if I don't get stretched. I hope you can get some more replies, J. Stay warm kiddo. smooches Melissa Life is a lesson you learn when you're through.

02-04-2003, 07:31 PM	#8
Jim Administrator Join Date: Jan 2002 Location: NJ Shore Posts: 7,201	Hey FREE, I'm c5,6 incomplete, 7 yrs post. If I don't use my standing frame every day my ROM goes to hell, especially my ankles. I was able to take the tray part of my standing frame off, so I can lean all the way forward. This really keeps my hamstrings stretched. Leaning backwards helps to stretch my lower back. This cold-arse weather isn't helping any. ... ...

02-04-2003, 09:10 PM	#9
betheny Senior Member Join Date: Sep 2001 Location: Oklahoma,USA Posts: 18,333	I'm c5-6, real incomplete. 2 1/2 yrs. post. If I don't stretch everything I can get to and get someone to do my quads at least every other day, I get real spastic. Also feel terrible. The areas I never got return in seem to require more stretching than those that get used. The skin on my abs hurts when I stretch it-everything else hurts when I don't! Betheny

02-04-2003, 10:16 PM	#10
Erin81079 Senior Member Join Date: Jun 2002 Location: Bryant, Ar.,USA Posts: 438	I stretch every day about 5-10 minutes in the morning. I get in and out of my chair alot during the day and throw my legs around quite a bit; they pretty much get ROM then. I don't have a standing frame or leg braces yet so I lay on my stomach alot to stretch my hips out and my lower back. I don't really have a set routine, I just do it when I think about it. I stretch my ankles every time I take my shoes on and off.