Exercises

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.