Stretches for Joint Health

Whether you are a wheelchair user or looking to improve your well-being we’ve compiled a simple list of various stretches that can help you maintain or improve your overall joint health.

Lat Stretch

In a standing position, straighten your back and make sure that your feet are about shoulder-width apart. Next, with your arms overhead, hold one hand with the other. Stretch upwards while you lean straight over towards your right side. Be sure to keep your lower body straight while leaning. You should feel the pull along your left side. Maintain this position for 15 to 30 seconds. Repeat this between 2 - 4 times on each side.


Tricep Stretch

Similar to the lat stretch, in a standing position, straighten your back and make sure that your feet are about shoulder-width apart. Next, bend your right arm and bring your elbow straight up so that it points to the ceiling. Place your left palm on your right elbow and hold it there. Pull your elbow gently towards your head, you are now stretching the back of your bent arm. Maintain this position for 15 to 30 seconds. Switch sides. Repeat this between 2 - 4 times on each arm.


Calf Stretch

Place your hands on a hard surface (something you can lean on), a wall, the back of a chair, a countertop or even a lamp post. Now step back with your left leg. Keep it straight and press your left heel towards the floor. Next, push your hips forward and bend your right leg slightly. You should feel the pull along your left calf. Maintain this position for 15 to 30 seconds. Repeat this between 2 - 4 times on each leg.


Quadriceps Stretch

First, stand on your right foot. Then bend your left knee, raising your ankle to your left hand. If you feel unbalanced you can hang onto something while doing this stretch. Use your left hand and grab hold of your ankle, pull your foot towards your butt to deepen the stretch. Try to keep your knees close together. Maintain this position for 15 to 30 seconds. Repeat this between 2 - 4 times on each leg.


Groin Stretch

While seated on the ground place the soles of your feet together. Hold your ankles and gently pull your legs towards you. Pull only as far as is comfortable. Next, use your elbows to press your knees towards the floor. This will help stretch your groin and inner thigh muscles. Maintain this position for 15 to 30 seconds. Repeat this between 2 - 4 times.


Hamstring Stretch

Your hamstring muscles are located at the back of your thigh. While seated on the ground extend both legs straight out. Next, extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight. Maintain this position for 15 to 30 seconds then return to the starting position. Repeat this between 2 - 4 times. Be sure to stretch until a gentle pull is felt in the back of your thighs.


#stretching #jointhealth

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