Stretching Exercises For Neuropathy

Neuropathy is a relatively common nerve disorder. Over 100 different types of neuropathy have been diagnosed. Peripheral neuropathy, the most common form, affects around 20 million Americans, according to the Neuropathy Association. Symptoms of neuropathy include tingling, numbness or pain that is usually in the hands, feet and legs. According to Dr. G. Blair Lamb in an article for his website, stretching is crucial for minimizing the effects of neuropathy.

Side Stretch

Side stretches can be performed while standing or sitting in a comfortable position. During this stretch, you should feel a gentle stretch along the sides of your body. Reach your arms straight up over your head. Lean to your right, holding the stretch for 20 seconds. Return to standing; then lean to your left, holding the stretch for 20 seconds. Return to center.

Calf Stretch

Stand about 3 feet from a wall, facing the wall. Place your hands on the wall for balance and support. Step one foot forward, keeping your back leg straight. Bend your front leg and lean slightly forward, feeling the stretch along the back of your calf muscle. Hold the stretch for 15 to 20 seconds, then release. Repeat with your opposite leg. Perform this stretch three times on each leg, twice daily.

Legs Up the Wall

This restorative yoga pose may help calm your nervous system and ease the symptoms of early-stage neuropathy, according to "Yoga Journal." In this pose, relax while you rest your legs vertically up a wall. Place a bolster or a rolled-up blanket about 6 inches away from the wall. Sit sideways on the right side of the bolster with your buttocks close to the wall. Lie on your back with the bolster supporting your hips and gently swing your legs up the wall. Adjust the bolster using your hands so that it is supporting your hips and lower back. Your buttocks should be as close to the wall as possible. Relax your arms by your sides. Stay in the pose for up to 15 minutes. When you're ready to come out of the pose, slide your body backward off the bolster, bend your knees and turn your body to one side. Push yourself up to a seated position.

Seated Hamstring Stretch

Sit near the edge of a sturdy chair. Bring your right leg straight out in front of you, foot flexed with the heel resting on the floor. Bend your left knee. Place your hands on your hips and straighten your back. Lean slightly forward until you feel a gentle stretch along the back of your right hamstring. Hold the stretch for 15 to 20 seconds. Release and repeat with your left leg.

Foot Stretch

Sit on the floor with your legs crossed. Bring your right foot in to rest on top of your left thigh. Hold the right foot with your right arm and interlace your left fingers with the toes of your right foot. Stretch your fingers wide to stretch your toes. Release your fingers and hold the foot with both hands. Circle your foot around clockwise, then counter-clockwise. Release and repeat with your left foot.