Frequently Asked Questions
Should I feel pain when carrying out the exercises and stretching?
NO. Rehabilitation should not be painful. A degree of discomfort with stretching is normal but it should never be painful. If it is you are either stretching too far or there is an underlying issue and this should be checked before you continue. Some exercises are hard work but again there should be no pain. If there is again there may be an underlying issue which needs to be checked over by your doctor or a physiotherapist.
Should I get out of breath when carrying out the exercises?
Becoming breathless or having an increased breathing rate when carrying out exercises is normal and the extent of the breathless depends on many factors including your current fitness levels, the severity of the exercise and if you have any underlying health concerns. What is not normal is to remain breathless or short of breath for an extended time after stopping the activity. Normal breathing should return within 30 seconds to a minute. If it is not then please contact your doctor or physiotherapist to discuss further.
How long should I stretch for?
The common consensus is a stretch should be held for 30 seconds to gain the benefits of tissue lengthening. There is no harm in extension this a little further if you wanted to but this is not at the neglect of listening to the bodies response. If the stretch becomes painful then you should stop as you may be overreaching the tissues ability to lengthen.
Are there any exercises I should not do?
This is dependant on multiple factors. If you have had recent surgery or joint replacement surgery then there will be certain limitations on your activities in the early stages of your rehabilitation. This should be discussed with your doctor or treating physiotherapist. The exercises which I have included in this video library/source have been chosen to be low risk but at the same tie challenging for people. The key with any rehabilitation programme whether this is with a therapist or home-based is the exercises are safe, challenging and progressive. If any doubt then ask for help.
How often and how long should I do the exercises for?
I am a big believer in quality over quantity when we are talking about exercises and rehabilitation. The duration spent on an exercise will vary depending on what you are trying to achieve. If you are looking for endurance and stamina then a little longer is needed compared to if it is just a strength element. As long as you are safe, the exercises are carried out with quality and they are carried out regularly there are no hard and fast rules on how many and how often. A simple rule to follow to give some guidance is 2-3 times per week, hold stretches for 30 seconds 2-3 times per go and 10-15 repetitions of the strengthening exercises.