Remember: it is crucial to ask patients to demonstrate the stretches they are performing to ensure proper technique & injury avoidance (during the initial visit and on follow up visits)

Stretches should be held for 15-30 seconds or if the tissue release is felt & performed after a mild warm up (after activity or 5 minute walk or jumping on place). Long held stretches prior to physical activity actually increases the risk of injury! You are far better off to perform a range of motion warm-up prior and stretch following activity.

Dr. Nikita Vizniak

Strength & Stabilize

Exercises tips:

  • KIS – Keep it simple. Show patients how to do it, have them demonstrate it & give handouts with pictures to use at home.
  • Keep it short. Time is precious, so keep the home routine to under 15 minutes.
  • Keep it pain-free. The patient should not work in painful areas; the amount of stretch, weight & reps should be started at below what the practitioner believes the patient’s ability is & progress slowly
  • Less is more. You are better off to perform few reps at a lighter weight with good technique to help correct imbalances, weakness and prevent future injury (most people start too hard, too fast & actually delay the gains they would make following the prescribed exercise regime)

Dr. Nikita Vizniak








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