Exercise: Limbering Up
Everyone needs to exercise. As Burn Survivors exercising is very important. Many
people do not have the time to do so. Others do not have the ability to do extensive exercising. Limbering up your body is very important. It can be used prior to or your actual exercise. It will stretch your muscles, tendons and ligaments. As a Burn Survivor it is very important to limber up before you start Physical or Occupational Therapy. Also to help control and possibly repair contracture.
Always remember before you start to get, your Doctors o.k.. Also do not overdue your exercises since it can cause or increase medical problems.
Below are four types of limbering up exercises:
1. THE BUTTERFLY: First sit on the floor. Next put the bottoms of your feet together. Your knees will be bent and open in the butterfly position. Then holding the soles of your feet together, gently slide your feet close to your body. Now slowly curl your upper body forward and over your legs. Exhale as your are bending forward. Hold the position for five seconds. Then sit back up. Repeat this exercise five times. Try to increase the amount and seconds each week.
Muscles Stretched: The back of your legs and torso.
2. SITTING IN THE "L" SHAPE : Remain on the floor. Put your legs forward. Keep them straight and together. Sit straight up. Keep your back perpendicular to your legs. At this point your body should be in an "L" shape. Keeping your arms straight touch your feet with your hands. Keep your head down as close to your knees as possible. Stay in this position for five seconds. Sit up. Repeat this exercise five times. Try to increase the amount and seconds each week.
Muscles Stretched: Back, shoulders and legs.
3. STANDING IN THE "L" SHAPE: Stand and keep your feet parallel to each other. Have them ten inches apart. Lift your arms straight up. Your palms should be facing each other. Bend forward at your hips. Make sure your back is absolutly flat and straight. Your arms should be outstreched in an inverted "L". Now suck in your stomach and round ypu back. Keep your hips in place. Hold this for five seconds. Repeat this exercise two times. Try to increase the amount and seconds each week.
Muscles Stetched: Hamstrings along the back of your legs.
4. Reach: Standing put your left hand on your left hip. Raise your right arm straight over your head. Then bend your body slowly to the left. Hold still for five seconds. Exhale as you are stretching. Inhale as you come up. Repeat this four times. Then rest for approximately one minute. Now do the same on your right side. Try to increase the amount and seconds each week.
Muscles Stretched: Your arms, sides of your torso and lower back.
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