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4 Essential Stretches For PEOPLE With Spinal Cord Injuries | SCI Health

In this video, Olivia demonstrates 4 essential lower limb stretching exercises that can be performed on a bed, specifically for individuals with a spinal cord injury (SCI). Due to the lack of mobilitybelow the injury level, it is CRUCIAL to incorporate a daily range of motion (ROM) and stretching routine to maintain muscle and joint health. This helps prevent contractures and functional limitations, improves blood circulation, and supports bone and soft tissue health. 💪🏻STRETCHING ROUTINE💪🏻 This video covers 4 lower limb stretches to include in your daily routine: 1️⃣ Hamstrings, Glutes, Lower Back 2️⃣ Hip Opener 3️⃣ Ankle Plantar Flexors (Dorsiflexion Stretch) 4️⃣ Hip Flexors For optimal benefits, hold each stretch for 30–45 seconds and repeat 2-3 times bilaterally (on both sides). Alternatively, you can combine 3x 30-second holds into a single 90-second stretch, as demonstrated in this video. 🤔WHY HOLD A STRETCH FOR 30+ SECONDS? Muscles contain two key receptors that influence tension and length: 🔹Muscle Spindles detect stretching and trigger a protective contraction to prevent overstretching. This is why stretches initially feel tight. 🔹Golgi Tendon Organs (GTOs) regulate muscle tension and override the contraction if it becomes excessive, allowing the muscle to relax and lengthen. Since this neurological sequence takes time, 30 seconds is the minimum effective duration for holding a stretch. If a muscle has been in a shortened state for a long time, it will take longer to regain its length due to muscle memory. 🔑 Takeaway: Be patient and consistent! Holding stretches for an appropriate length of time is key to improving muscle flexibility and preventing stiffness. Happy Stretching!!!! 🤸🏻‍♂️👨🏻‍🦽💪🏻👩🏼‍🦽🤸🏾‍♀️ 🙏🏻SUPPORT QUAD LIFE 101🙏🏻 https://www.buymeacoffee.com/QuadLife101 👋🏻COME SAY HI!!!👋🏻   / liv.well.with.liv     / liv.well.with.liv.coaching   Email: [email protected] ⚠️CAUTION DISCLOSURE⚠️ It’s important to keep in mind that these exercises are just guidelines. The way that is appropriate for me to do those exercises, might not be the way that is appropriate for you to do them. Everyone’s body and SCI manifests itself differently, so it’s important to be cautious while doing any of these exercises to listen to your body for any discomfort and not force anything. If you’re able to feel pain and any of these exercises elicits any pain sensations, or if you’re unable to feel the pain below your level of injury, but you feel a significant resistance, experience crazy spasms or Autonomic Disreflexia (AD), make sure to back off and either modify the exercise so it fits more appropriately to your needs or skip it. You’re also welcome to connect with me with any concerns or questions you may have via the comment section or through my socials listed below. Additionally, make sure to check with your healthcare provider (as they know your body and limitations better than I do) if you have any apprehension on whether any of these exercises are safe for you to do. ⏰TIME STAMPS⏰ 0:00 Intro 0:09 Why Stretches are important? 2:12 Stretches Explained: 2:12 Hamstrings 3:39 Hip Opener 4:31 Ankle Flexors 5:42 Hip Flexors 7:55 Come Stretch with me: 8:00 Hamstrings 10:07 R Hip Opener 12:08 R Ankle Flexors 14:18 L Hip Opener 16:37 L Ankle Flexors 18:53 Hip Flexors 🎵MUSIC CREDIT🎵 • Music By: KaizanBlu • Track Name: Retrograde • YouTube:     • KaizanBlu - Retrograde   • Download: https://www.chilloutmedia.com • License: Creative Commons CC BY-SA 4.0 • Music By: KaizanBlu • Track Name: Chromosax • YouTube:     • KaizanBlu - Chromosax   • Download: https://www.chilloutmedia.com • License: Creative Commons CC BY-SA 4.0 • Music By: KaizanBlu • Track Name: Obscure • YouTube:     • KaizanBlu - Obscure   • Download: https://www.chilloutmedia.com • License: Creative Commons CC BY-SA 4.0 • Music By: KaizanBlu • Track Name: Lullaby • YouTube:     • KaizanBlu - Lullaby   • Download: https://www.chilloutmedia.com • License: Creative Commons CC BY-SA 4.0 • Music By: KaizanBlu • Track Name: Vanilla Sky • YouTube:     • KaizanBlu - Vanilla Sky   • Download: https://www.chilloutmedia.com • License: Creative Commons CC BY-SA 4.0 • Music By: KaizanBlu • Track Name: Eternal • YouTube:     • KaizanBlu - Eternal   • Download: https://www.chilloutmedia.com • License: Creative Commons CC BY-SA 4.0 Song: Dandelio - Next Route Dandelion ℗ Audio Library Plus (Audio Library Records S.A.S) Released on: 2024-07-24 Video Link:   • Dandelion   #SpinalCordInjury #SCI #Quadriplegic #WheelchairLife #AdaptiveFitness #SCIRecovery #NeuroRehab #Stretching #RangeOfMotion #DisabilityFitness #AccessibleWorkout #WheelchairExercises #PhysicalTherapy #AdaptiveTraining #MobilityMatters