Exercises help to restore range of motion, flexibility, elasticity, decrease pain and improve function.
Three types of Exercises: Passive, Active Assisted, Resistive Exercises
Passive exercises are performed for you by an external force to maintain range of motion such as using a continuous passive machine after a knee replacement. Active Assisted Exercises is you performing the activity along with the help of a machine such as wall pulleys. Resistive Exercises are performed with weights, cables, and bands to strengthen the muscles.
Specific Exercises To Help Alleviate Back Pain
- Try hamstring stretches
- Piriformis stretches
- Pelvic Tilts
- Quadriceps stretches: prone or side-lying
- Quadratus Lumborum stretch in side-lying
- Hip Flexor stretches in supine
Specific Exercises To Help Alleviate Neck Pain
- Cervical Retraction
- Upper Trap stretches sitting
- Levator Scapulae stretches sitting
- Scalene stretches sitting
- SCM Stretch
- AROM into neck flexion, rotation, side flexion, and extension
Specific Exercises to Help Alleviate Shoulder Pain
- Pectoral stretches in doorway
- Biceps stretches
- Maintain optimal fitness level
- Side-lying: rotator cuff strengthening with 2 lb weight and towel placed under arm
- Supine: Shoulder pumps (protraction/retraction of the shoulder blade)
Before starting any of these exercises check with your physician.