Yonemoto Physical Therapy

The importance of range of movement is readily apparent when working with seniors at a nursing home.  One 87-year-old woman who had been active all her life had problems putting on her socks and shoes.  Her program consisted of increasing flexibility in her hips, and soon she succeeded.  For her, putting on her own shoes and socks was like winning a gold medal in the Olympics.

She was probably unaware of the tightness developing in her hips and didn't know how to combat the crippling condition.  Simple stretching fixed her problem.

Slow, sustained stretching with a minimum of 15-30 seconds for each muscle group is best and least likely to cause injuries.  Three repetitions will accomplish 80-90% of the stretching, so I recommend a minimum of three, but you can stretch until you feel the muscle has stopped changing in length.

Find a time to exercise without distractions.  Stretching should promote a feeling of wellbeing and relaxation. Sometimes stretches need to be done periodically throughout the day. For athletes, the recommended sequence is warm-up (walk, jog to increase body temperature), stretch (specific ones for your sport), athletic event, stretch.

Do not continue the stretch until you feel pain.  Pain is telling you all is not well in that part of the body and you should stop.  Decrease stretching to the point where is it still comfortable but a stretch is felt.  Advance the amount of stretch as you can tolerate it.

Usually, the muscles you need to stretch are those which feel hard, possibly having a rope-like or cord-like appearance, and feel tight when you stretch them.  A physical therapist can prescribe a specific stretching program. Stretching classes are available in most communities. The best classes encourage slow, sustained stretching at your own pace.

The benefits of regular stretching include:
• Muscles able to generate more force with less effort.
• Better circulation since muscles won't be as tight and blood can flow more easily.
• A better balance of muscle tension around the joints making it easier to move. 

And, perhaps, when you are 87 years old, you will be able to put on your socks and shoes by yourself.

If you have any questions, please submit them to:
Sheila Yonemoto, P.T.
Yonemoto Physical Therapy
55 S. Raymond Ave., Suite 100
Alhambra, CA 91801
PHONE:  626 576 0591
FAX: 626 576 5890

Links:
http://www.yonemoto.com/ - Yonemoto Physical Therapy home page
http://www.yonemoto.com/programs/IMT.htm - Integrative Manual Therapy, a Hands-On Approach
http://www.yonemoto.com/programs/qigong.htm - Qigong to boost the immune system

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