In physical therapy, you will often do exercises and movements that improve mobility (ability to move) coordination and strength. These exercises should be continued outside of your physical therapy sessions to ensure that the work you have done in therapy continues to progress.
The frequency at which you perform these exercises can be a big factor in your progress. Here are some tips to help you determine the right frequency for your specific goals.
Stretches
Before and after physical therapy exercises, it is important to perform stretches. Stretching helps to limber up your muscles and prepare them for movement, which can reduce the risk of injuries.
When stretching, it is crucial to hold the stretch for a long enough period of time. It takes at least 30 seconds to lengthen the tissue safely and up to 60 seconds for a particularly tight muscle or problem area.
A great way to ensure that you are performing the appropriate stretches is to ask your physical therapist for a program of stretches that will complement other modalities and strengthen your body.
Especially if you have chronic pain, regular stretching can help you to untie knots in your muscles that cause referred pain to …
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