This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2023. For the original video go to https://www.youtube.com/watch?v=77gJLUEFanc&t=39s
Bob: This is a two-part stretch.
Brad: I'm in the middle of the first part of the stretch. So, I'm using stair rails, handrails to support my arms. I'm getting stretch in my shoulders, my lats, my low back, my hips, and calves.
Bob: You could use a sink to hold on to.
Brad: Yeah, you could grab anything solid that is about that level. A sink you can get your hands around so you don't go backwards.
Bob: And Brad, what do you call this?
Brad: The Stretcharoo!
Brad: Stretcharoo! Nice general stretch. You're going to hold it for 15 to 30 seconds. If you wanted to go longer, you could, but that's a good rule of thumb to start with, anywhere between there.
Bob: And no pain, no pain.
Brad: No pain, yeah. If you are feeling pain, you have an injury or a joint replacement, you may not want to do this. This is for generally healthy people.
Bob: Okay, Brad. Show them the second part of this stretch.
Brad: Right, so after you've done the first part, you're going to drop down. If you have steps, you go down to whichever step you feel comfortable with regarding the stretch on your back, in your hamstrings, in your arms. I may start at the top and then word down.
Bob: It's a good hamstring stretch.
Brad: Yep, so you'll lock the legs or knees out for more hamstring and arch your back. You'll feel it right back in the back of the leg. I like to do a little twist here to get the trunk and the sides of the trunk along with it, so we don't miss any parts of the body. You can drop down. Whoa. The hamstrings are starting.
Bob: Lean back.
Brad: Yep. Oh yeah, the hamstrings are starting to feel it. Arch the back and then do it. Yep.
Bob: The Stretcharoo!
Brad: Stretcharoo is right. More flexible people, you can go down to here. Again, you're not trying to create any pain, just a gentle or normal stretch, use good judgment. If you do not have a staircase like this, we're going to show you some options with a chair or a stool.
Bob: Great. You look flexy.
Brad: Ah, I feel strong like bull. So you can move around and adjust yourself. Again, 15 to 30 seconds. We'll get to a chair next.
Bob: You didn't go back and forth.
Brad: Oh yeah, yeah, yeah. You can go back to the squatting. Or combine the two. That's a good option. And then strong like bull. Okay, now, if you do not have the stairway at your house, use a chair, a sturdy chair with armrests, and then you can start out with this stretch with your hands of the armrests, as we talked about, for your 15 to 30 seconds, arching you back and et cetera. And then drop down to the seat of the chair. You can do the first one, the squatting with your hands on the armrests. The only thing is, it has to be a sturdy chair, because if you lean back, obviously we want to stay stable.
Bob: Right. You could use the sink and the chair.
Brad: Right. Yep. Put the chair, use the sink to hold on a little higher. The sink really works out well, you know.
Bob: I agree.
Brad: I think that's why they made sinks, is partially for exercising. Well, you know, over the years, we've done that many times with patients. "Go home, hold on to the sink, so your fingers are around it, then do your leg exercises."
Bob: Good point, good point.
Brad: Yeah, if you're a therapist, you get what we mean. Otherwise, it's just babble.
Brad: Take care.
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