Home Exercise Program
JUST WEAR MORE SUPPORTIVE SHOES.
Start with 5 mins and progress as able a few minutes. Remember to stay relaxed and performing all your stretches before and after would be a good idea.
I believe we discussed adding this Ear-to-Shoulder stretch. You don’t have to pull with your arm like the picture. As long as you are getting a stretch on the opposite side, you are good. Remember just a “nice discomfort” and hold for 1 min. Perform 10-20 per day.
Elbow on Knee Stretch: make sure you don’t go too far, should have no pain, just a nice discomfort, hold for 1 min and perform x20/day if able
12/28/18 Update: DON’T WORRY ABOUT HE TILTS. Recruit CORE/Transverse Abdominis (TA), then perform CRUNCH exercise. Hold for 3 seconds, relax and repeat at 10 reps. Perform x3/day.
Knee to Opposite Shoulder Stretch
Hold for 1 min
Perform 20 Times Per day
No Pain with it
Friction Massage using your knuckles. Find a few spots along the side of your leg. Rub each spot for a few minutes each several times per day. 20 times per day if time allows.
Roller (Rolling Pin) for a few minutes up to 20 times per day.
Call with any questions
303-915-5092
DrE@averyphysicaltherapy.com
Word-of-mouth referrals are great!
I WOULD APPRECIATE A GOOD WORD TO YOUR FRIENDS
