How to Move and Stretch a Stiff or Spastic Limb Safely After Stroke: A Step-by-Step Guide

Did you know that stretching a stiff or spastic limb the wrong way after a stroke can actually make things worse? Many stroke survivors unknowingly risk increased pain, spasms, or even injury by forcing movement or rushing the process. But when done correctly, daily movement and gentle stretching can be one of the best exercises for stroke recovery—helping to reduce stiffness, improve circulation, and prevent long-term complications like contractures.

In this post, I’ll show you exactly how to stretch and move a stiff limb safely and effectively—whether it’s your arm, hand, or leg—so you can recover from a stroke quickly and with fewer setbacks.

Why Passive Movement and Stretching Matter After Stroke

After a stroke, many survivors experience spasticity or muscle stiffness that can make even simple movements difficult. If not addressed properly, this stiffness can lead to:

• Contractures (permanent muscle shortening)

• Blood clots due to poor circulation

• Pain and reduced mobility

The good news? Two simple techniques—Passive Range of Motion (PROM) and Stretching—can help prevent these complications and improve function.

PROM vs. Stretching

PROM is when someone else moves your joints gently through their range (you don’t use your own muscle strength).

Stretching means holding a limb in a position that gently lengthens the muscle.

✅ Dosage Recommendation:

• Once daily for mild stiffness

• Twice daily for moderate to severe stiffness or spasticity

• 5–10 reps per movement

• Hold stretches for 20–30 seconds, especially in tight areas

• 
  

Safety First: What NOT to Do

Before we jump into the how-to’s, here are a few key safety guidelines:

• ❌ Don’t move too fast — fast or jerky motions can trigger spasms or pain.

• ❌ Don’t force movement — spastic muscles resist force. Let them relax gradually.

• ❌ Never stretch through pain — a light pull is okay, pain is not.

• ✅ Always support the joint — avoid tugging on hands or feet without supporting elbows, knees, or hips.

  
  

How to Perform PROM and Stretching After a Stroke

Upper Body (Arm, Shoulder, Hand)

Start in a supportive position (seated or lying down). Always support joints with both hands.

➤ Shoulder Movements

• Shoulder Flexion: Gently lift the arm toward the ceiling, stopping at shoulder height or when resistance is felt. Repeat 5–10x. Hold stretch 20–30 sec if stiff.

• Shoulder Abduction: Move the arm out to the side, supported at the elbow and wrist.

• Pectoral Stretch: Support elbow, then press gently near the armpit to stretch the chest muscle.

• External Rotation: With elbow out at 45°, gently rotate wrist back toward the bed, holding stretches for 10–30 seconds.

➤ Elbow and Wrist

• Elbow Flexion/Extension: Bend elbow toward shoulder, then straighten. Don’t force if locked—hold gentle stretches instead.

• Wrist Movements: Gently bend wrist back and forth, holding where tight.

• Palm Up/Down: Rotate the forearm while supporting the wrist and hand.

➤ Hand and Fingers

• Finger Stretching: Never pry open a clenched hand. Instead, massage the palm first, then slowly open and stretch fingers and thumb.

• Fist Formation: Gently bend fingers into a fist, then bend the wrist to stretch the forearm.

  
  

Lower Body (Hips, Knees, Ankles, Toes)

Best performed lying on a firm surface like a bed or recliner.

➤ Hip & Knee

• Hip/Knee Flexion: Hold ankle and knee, then bend leg toward chest and back. Repeat 5–10x.

• Quadriceps Stretch: Bring heel toward butt to stretch front thigh.

• Internal/External Rotation: Gently rotate the leg inward and outward.

• Hamstring Stretch: With leg straight, raise it and hold 20–30 sec. Repeat 3–5x.

➤ Hip Abduction/Adduction

• Move leg out to the side and then across the other leg. Keep movement slow and controlled.

➤ Ankle and Foot

• Dorsiflexion/Plantarflexion: Gently move foot up and down, holding stretches for 20–30 seconds.

• Toe Stretching: Massage bottom of foot, then gently stretch curled toes back and forth.

  
  

Real Recovery Starts at Home

If you or a loved one is recovering from a stroke, mastering passive movement and stretching techniques can accelerate progress and reduce long-term complications. These simple but powerful methods are essential in any stroke rehab program, especially for those managing spasticity or reduced mobility at home.

At Indy Neuro Therapy, we help stroke survivors take control of their recovery with a blend of online stroke recovery programs, personalized coaching, and practical, evidence-based strategies.

🎯 Ready for Your Next Step?

✅ Want personalized help? Join our online stroke therapy program and get expert guidance tailored to your stage of recovery.

✅ Not sure what stage you’re in? Grab our FREE Self-Assessment Tool to find out what stage of stroke recovery you're in—and what exercises are best for you.

✅ Want more guided videos? Subscribe to our YouTube channel for weekly tutorials and stroke recovery education.

Stroke rehab in Indianapolis and online is possible, affordable, and within your control. Don’t wait for stiffness to become permanent. Start today—with the right technique and consistent movement, you can recover faster and move better.