The strength and length of the ligaments must be maintained. If the ligament shortens, you may experience pain or difficulty moving the muscles and joints in that area. Stretching or "squeezing" the ligament can help maintain its flexibility, as long as it's done slowly so you don't risk causing ligament tears or other injuries.
Step
Method 1 of 4: Stretching Specific Joints
Step 1. Determine the location of the shortening of the ligament
Ligament shortening or contraction is usually the result of trauma, poor posture, or general misuse. A shortened ligament at a joint will narrow its range of motion.
- Ligaments that are constantly contracting will gradually shorten. This can be caused by poor posture, such as bending forward while sitting, which causes shortening of the front shoulder ligaments.
- Ligament contractions can also occur when the joint is immobile. For example, as a result of using an arm brace for several weeks, your shoulder joint doesn't move and the ligaments in that area shrink.
- If you suspect that the ligaments in one or more of your joints are contracting, you should check with your doctor, physical therapist, or other healthcare professional before trying to stretch and lengthen the ligaments.
Step 2. Stretch the joint to its limit of motion
Relax, then stretch certain joints until they reach their limit of motion, and stop before you feel pain.
- Focus on stretching the suspected shortened joint. For example, if your shoulder is limited in movement and you want to stretch the ligaments in that area, you should stretch your arm in the direction of the range of motion.
- "Limit of motion" means the point where the muscles around the joint begin to feel uncomfortable, but not painful. Never push yourself to the point of pain, as overexercising that area can actually cause the ligament to tear.
Step 3. Hold that position for 30 seconds
After reaching the joint's limit of motion, hold that position for a full 30 seconds.
- During stretching, the muscles will contract and condense automatically. A stretched muscle can usually maintain its contraction for 15-20 seconds.
- After 15-20 seconds, the muscles will relax again, allowing the joints and ligaments to stretch. This way, for the next 10-15 seconds, you can directly stretch or "squeeze" the ligament.
Step 4. Relax your position slowly
After 30 seconds, relax the joint and return to its resting position.
Avoid sudden or sudden position changes. Relax your position for a few seconds, and don't immediately return the joint to its resting position. Perform ligament stretching movements slowly and carefully
Method 2 of 4: Front of Body Stretch
Step 1. Prepare a fairly stable object
If you're working out at the gym, hold on to a stretch bar at chest level. If practicing at home or at work, hold on to the edge of a desk or closed door handle.
- You can use any object, as long as it's stable, immobile, and at waist-to-chest height. You will use this object to hold your body in position during the stretch.
- Use one hand to hold onto the bar, and maintain an upright but flexible posture. Spread both feet shoulder width apart. Don't lock your knees.
Step 2. Push your body forward
Slowly push your chest forward while still holding on to the bar. Continue stretching until your chest muscles feel a little uncomfortable, but not painful.
- This position allows stretching of the chest, shoulders, and biceps. You should be able to feel the contraction of the muscle groups in that area as you stretch.
- Basically, you're pushing the muscle group in that part of your body to the limit of its motion. However, do not press beyond this point, as this can cause more pain and injury.
Step 3. Hold this position for 30 seconds
Push yourself up again for a full 30 seconds, then gradually relax your position and return to an upright position.
- During the first 15-20 seconds, this movement will stretch the muscles. While in the last 10-15 seconds, the muscles will relax and the connecting ligaments underneath will begin to stretch.
- Come back to an upright position in a few seconds, rather than immediately pushing back. Sudden movement can cause injury.
Step 4. Repeat with the other hand
Hold the same object with the other hand, and push forward for another 30 seconds.
- Apart from changing hands, the whole second stretch is the same as the first.
- Switching hands like this allows you to stretch your shoulders.
Method 3 of 4: Back Stretch
Step 1. Hold a stable object
Stand with your knees slightly bent and your feet shoulder-width apart facing the bar at chest level. Hold the rod with both your hands.
- If you don't have a rod you can use, take advantage of another steady, steady object like a closed door handle or the edge of a table. Ideally, use something that is between your waist and chest.
- Cross your wrists while holding the bar. Hold the rod with your left hand from the right, and hold the rod with your right hand from the left. Using this position will help stabilize your entire body.
Step 2. Push your body back
Slowly push your legs and buttocks back as far as you can without feeling any pain. Your upper body will be pushed forward toward the trunk gradually.
- In this position, you can work your back, shoulders and hips. You should feel a muscle contraction in that area while in this position.
- Do not push your body beyond the range of motion of the back muscles. You may feel uncomfortable, but don't feel pain.
Step 3. Hold this position for 30 seconds
Hold this position for a full 30 seconds before slowly rising up and forward.
- During the first 15-20 seconds, only the muscles in that area will stretch. After that, the muscles will relax, and the ligaments that connect them can stretch.
- Relax the muscles and return to an upright position in a few seconds. Do not make sudden movements that have the potential to cause injury.
Method 4 of 4: Lower Body Stretches
Step 1. Hold on to a stable object
Spread your feet shoulder-width apart and stand facing a bar or similar object. Hold the rod with your left hand.
- If you don't have a bar to work with, use a closed doorknob, the edge of a table, or another steady, stable object that's between your waist and chest.
- You'll begin to stretch the ligaments in the right half of your lower body, so you'll need to grip the bar with your left hand to maintain balance. On the other hand, while stretching the ligaments on the left side of your lower body, hold the bar with your right hand.
Step 2. Bend your right leg back
Slowly bend your right knee and lift your right leg toward your back. Stretch your right leg to its limit, then hold it with your right hand.
- In this move, you should be able to work your thighs and knees. You should be able to feel the muscles in both areas stretch until it's a little uncomfortable, but not painful.
- Keep your back and left leg straight, but the knee is not locked. Every part of the body other than the lower right leg should remain facing the trunk.
Step 3. Hold this position for 30 seconds
Continue to bend your right leg for a full 30 seconds, then lower it gradually to the floor.
- The muscles will stretch for the first 15-20 seconds, but then the muscles will loosen and the ligaments will begin to stretch.
- Bring your right foot back to touch the floor in a few seconds. Avoid sudden or sudden movements as this can cause injury to the part.
Step 4. Repeat with the left leg
Repeat the same movement on the left leg. Bend until you reach the limit of motion, hold for 30 seconds, and slowly release.
- While stretching your left leg, hold the bar with your right hand, and keep your leg in line with your left hand.
- Changing positions like this allows you to stretch and compress the ligaments in both legs.
