Phase 1: Relief Care:
Stretching, Flexibility, and Range of Motion
Purpose: To get the patient out of as much pain and/ or relieve as much of the symptoms as possible.
(The following exercises are in the "Video Exercises" section in the practice member's only area. You must sign in to gain access.)
Neck
-Head and Neck Stretch- Upper trapezius and Levetor Scapulae
-Neck Ranges of Motion
-Head and Neck Stretch- Upper Trapezius
Back
-Lower Back Extension on Exercise Mat
-Lower Back Range of Motion
-Upper-Mid Back Range of Motion
-Upper Back Triceps Stretch
-Upper Back Stretch
Chest
-Upper Chest Stretch
Hip
-Hip Extension Range of Motion
-Butterfly Hip Stretch
-Pelvic Tilt
Legs
-Front Thigh Stretch
-Hamstring Stretch
-Piriformis Stretch
-Knee Lunge
Perform each stretch two times, holding the stretch for 10 seconds. Perform the series at least twice per day, and more often in tighter muscle regions.
TIPS: "Breathe" into each stretch. Never hold your breath.
Envision your muscles relaxing as you do the exercises.
Ice the inflamed area 20 minutes on and 1 hour off, repeat as necessary.
PRODUCTS YOU SHOULD CONSIDER INVESTING IN AT THIS TIME:
- Flexible Large Ice Pack
- Biofreeze
- Omega 3 Fatty Acid Supplementation
