Скачать с ютуб Stretching for echocardiographers | Spine stretch в хорошем качестве

Stretching for echocardiographers | Spine stretch

As an echocardiographer, you face unique challenges due to the physical nature of your job. Preparing for and recovering from your day of scanning will help to reduce your risk of injury and make for a longer, happier career. Regular stretching is proven to reduce risk of injury, improve mobility and alleviate stiffness and pain. Even 5 minutes a day can make a difference. You only have one body - let’s take care of it! Join Amy, Director of The Stretch Experience, and SPIKE/MAXIM, as they lead you through some simple stretches. Please read the following notes before commencing: 💚Do each stretch on both sides and maintain for 15-30 seconds. 💚Take long, slow breaths throughout. 💚Commence all exercises with feet hip width apart, toes pointed forward and knees slightly bent. 💚Move until you feel a soft, pleasant stretch. This may only be 50% of your full range of motion. Do not push to full range; the goal is not to increase your range of motion, but to condition and relax the muscles. Aim to create sensations that feel useful, not painful. Maximum 6 out of 10 intensity. This content should not be used as a substitute for direct medical advice from your doctor or other qualified clinician. If you are injured, these stretches may not be appropriate for you. Please seek advice from your doctor before commencing any stretching program. Instructions: 💙Flexion and extension Place your hands or forearms on a couch or desk. Round your spine letting your head and tail drop down. Maintain this position and focus on a complete exhale. Extend your spine allowing your head and tail to lift. Maintain this position and focus on relaxing the belly, shoulder and neck. Move between the two positions. If you find it uncomfortable to put weight on your hands/wrists, you can place your forearms on the couch or table. Finding a surface that is approximately the same height as your hips will make the exercise easier. A lower surface will challenge your flexibility a little bit more! Experiment and see what feels best for you! 💙Lateral flexion Gently side bend your spine to the right. For more support, bring your right hand to your waist. For a deeper stretch, raise your left arm up. Be careful not to arch your back. Keep your knees gently bent and your tail dropped down. 💙Thoracic rotation Sit with your feet firmly planted on the floor, knees pointed straight ahead, inline with your feet. Take your right hand to the outside of your left knee and rotate your body to the left. Relax the neck, don't force your head to turn too far. Send your head up to grow taller as you rotate. Aim to leave the knees pointing forward but try not to tense your hips. To warm up, alternate sides with a very gentle swinging motion (Imagine a swing set that has been rotated instead of pushed forward). When moving more swiftly it is important not to push to your full range of motion. Keep your attention on growing taller throughout the entire movement.