Stretching atrophied muscles is an important step toward building your strength and flexibility and healing after an injury. The intensity of your stretching will vary depending upon the severity of your muscle atrophy. For some people, the atrophy represents lack of muscle tone from disuse. Others may develop neurogenic atrophy associated with nerve injury or disease. If you have health concerns or experience intense pain during stretching, speak with your doctor or a physical therapist about tailoring stretching exercises to your goals.
Step 1
Start with gentle moves to minimize the impact on your muscles. Do isolated rather than compound exercises, targeting one muscle group at a time. Consider working out in water to add gentle resistance while supporting your body.
Step 2
Elevate your heart rate, warm up your muscles and lubricate your joints by doing light aerobic activity such as walking or marching in place for 10 minutes as you warm up.
Step 3
Step on a long resistance band and gently lift it to do biceps curls. Target your pectoral muscles and back by stretching the band between your hands and extending them. Use a resistance band to control your movements during leg lifts.
Step 4
Move fluidly so that you don't bounce while stretching. Remain in a static position before exhaling and smoothly returning to your starting position.
Step 5
Repeat your stretches for up to three sets of 20 repetitions. If you experience pain or muscle fatigue, stop doing the stretch.
Step 6
Cool down from stretching by spending about 10 minutes doing lighter stretches from side to side or overhead. Breathe deeply while stretching.
Tips and Warnings
- Stay hydrated by drinking water before, during and after your stretching workout.
- Avoid over-stretching, which can lead to further injury.
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