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The
exercises recommended on this site are ones that are commonly prescribed by a
physical therapist based upon the diagnosis; however, each individual case is
unique and some exercises may not be appropriate for your specific condition.
It is important to communicate with your health care provider about any joint
or muscle pain you may be having, and to seek emergency medical treatment if
you experience severe pain, swelling, altered sensation, or loss of function as
a result of an unknown or traumatic injury. These exercises are not intended as
a substitute for medical treatment, but as a tool to help you manage and improve
your symptoms.
Please
read the exercise guidelines carefully in order to prevent injury and be
successful with your program.
Stretching
Guidelines:
- Tissues respond
best to stretching when they are warm; for example, after a walk or warm shower.
It is not advised to stretch first thing in the morning when muscles are cold
and less pliable.
- The stretch should
feel like a gentle pulling sensation. You should not experience an increase in
your pain, although it may be slightly uncomfortable depending on your
flexibility.
- If you experience
pain, do not stretch as far. If you continue to experience pain, stop the
exercise as it may not be suitable for you at this time.
- Hold the stretch
for 20-30 seconds and repeat 3 times.
Strengthening
Guidelines:
- Repeat the exercise
in a slow, controlled manner. You can count up for 3 seconds, down for 3.
- Perform 2-3 sets of
8-12 repetitions, resting for a minute or two between each set. You should feel the
muscles becoming fatigued towards the end of each set.
- If you experience
pain, check that you are using good posture and alignment. In general, your
spine should be tall and straight, shoulders relaxed, head upright, and
abdominals slightly contracted.
- If you continue to
feel pain, discontinue the exercise.
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