Stretch It Out

Improve your flexibility with light stretching

Flexibility exercises are one of the easiest types of exercises to start, and stretching can be good for your entire body helping to release tension and reduce stiffness.

Successful Stretching*1

Go slow. It is important to ease yourself into a stretch so you don’t strain or pull a muscle. Breathe normally and aim to hold each pose for 10 to 30 seconds. Use good posture when you stretch and take this quiet time to stretch to unwind from the day.

Shoulder Shrug1

  • Starting in a seated or standing position, slowly shrug your shoulders up to your ears.
  • Hold for a few seconds.
  • Lower your shoulders and repeat 2 or 3 times.

Neck Bend1

  • Starting in a seated or standing position, look straight ahead, standing up tall, and slowly move your right ear toward your right shoulder.
  • Slowly bring your head back up and move your left ear toward your left shoulder.
  • Repeat this motion 2 times on each side.

Arm/Hand Extension1

  • Starting in either a seated position or standing, stretch your arms out in front of you at shoulder height.
  • Stretch out all of your fingers, make a fist, and then stretch out your fingers again. Repeat this motion 2 or 3 more times.
  • Keeping your arms extended move your wrists in small, slow, clockwise circles, and then counterclockwise circles.

*Before beginning any exercise program consult with your physician to determine what is appropriate for you. It is important to protect your vascular access when exercising if you are currently on a form of dialysis. In addition, some people on Peritoneal Dialysis may also have certain weight restrictions; you should always follow the recommendations from your doctor prior to beginning an exercise program or routine.

References:
  1. Painter P. A Guide for the People on Dialysis. Developed by The Life Options Rehabilitation Advisory Council and Supported by an Education Grant from Amgen®, Inc. Renal Advances. 2000.
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