Stretch Exercises for People with a Bleeding Disorder
Most people don't take the time to properly warm up and stretch before and cool down after participating in a sport activity, and as a result, injuries often happen. This is a serious consideration for a person with a bleeding disorder, since injury prevention is imperative.
Exercising With a Bleeding Disorder: The Warm-Up1
Warming up increases the heart rate and stretches the muscles that will be used most during the activity. It is recommended that at least 5 to 10 minutes should be spent warming up, stretching muscles and performing activities similar to the sport itself, but at a much lower level of intensity.
Exercising With a Bleeding Disorder: Stretching1
As part of your warm-up, be sure to include stretching—this increases flexibility and allows joints to move more freely.
Stretching Guidelines Provided By the National Hemophilia Foundation:1
- Stretch slowly, holding each stretch for at least 30 seconds.
- Stretch to the point where you feel a steady pulling sensation, but no pain.
- Breathe regularly.
- Don't bounce; bouncing can damage your muscles.
- Gradually increase the number of repetitions and the duration of each stretch.
Exercising With a Bleeding Disorder: The Cooldown1
After the activity, cool down muscles the same way they were warmed up—doing the activity at a greatly reduced level of intensity for at least 5 to 10 minutes.
- Anderson A, Forsyth A. Playing it safe: Bleeding Disorders, Sports and Exercise. New York, NY. National Hemophilia Foundation. 2005.