Stretch at the end of your workout. Wait until your heart rate returns to normal, but don’t wait so long that your muscles cool off. Static stretches are most effective, so don’t bob up and down; simply assume a stretched position and hold it for 20 to 40 seconds. Doing so increases blood flow and will increase flexibility and range of motion over time.
Focus on main muscle groups. These include the calves, hips, thighs, lower back, neck and shoulders. Stretch on both sides. Runners, for example, should focus most on stretching the hamstrings, hips and calves.
Listen to your body. Breathe. Inhale to prepare; exhale as you go deeper into a stretch. Pain is not good. If it hurts, back off to a comfortable point and hold.
For more information about Life Fitness, go online to www.lifefitness.com.
Integris offers new treatments
Oklahomans who have trouble walking or using their hands as a result of strokes, multiple sclerosis or other central nervous conditions have two new treatment options.
Jim Thorpe Outpatient Rehabilitation is offering the wireless NESS L300 Foot Drop System and the Ness H200 Wireless Hand Rehabilitation System.
The Foot Drop system helps patients with gait disorders resulting from partial paralysis. The system helps such patients regain mobility by giving them greater control of their foot when it’s off the ground. That makes it easier to walk. The device includes a small transmitter in the shoe, a leg cuff wrapped below the knee and a handheld remote control. Electronic signals stimulate nerves in the lower leg, which signal muscles to help a user lift his foot.
The hand system uses a similar process to help users grasp and release objects, allowing them to open a bottle of water or dress themselves. It may reduce muscle spasms, prevent muscle atrophy, increase local blood circulation and improve hand activity and range of motion.
Jim Thorpe will hold free patient screening days at two locations this month.
The first is from 9 a.m. to 4 p.m. Wednesday, Dec. 12, at the Jim Thorpe center at Integris Southwest Medical Center, 4100 S Douglas Ave. Register by calling 644-5182.
The second is from 9 a.m. to 4 p.m. Thursday, Dec. 13, at the Jim Thorpe center at Integris Health Edmond, 4833 Integris Pkwy., Suite 100, Edmond. Register by calling 657-3800.
Compiled by Staff Writer Ken Raymond