exercise | Neuromuscular Spine & Joint Center

Carpal Tunnel Syndrome: Exercises

June 12, 2017 Leave a Comment

Here are some examples of typical rehabilitation exercises for Carpal Tunnel Syndrome. Start each exercise slowly. Ease off the exercise if you start to have pain.

Your doctor or your physical or occupational therapist will tell you when you can start these exercises and which ones will work best for you.

How to do the exercises

Note: When you no longer have pain or numbness, you can do exercises to help prevent carpal tunnel syndrome from coming back. Do not do any stretch or movement that is uncomfortable or painful.

Warm-up stretches

Rotate your wrist up, down, and from side to side. Repeat 4 times.
Stretch your fingers far apart. Relax them, and then stretch them again. Repeat 4 times.
Stretch your thumb by pulling it back gently, holding it, and then releasing it. Repeat 4 times.

Prayer stretch

Start with your palms together in front of your chest just below your chin.
Slowly lower your hands toward your waistline, keeping your hands close to your stomach and your palms together until you feel a mild to moderate stretch under your forearms.
Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.

Wrist flexor stretch

Extend your arm in front of you with your palm up.
Bend your wrist, pointing your hand toward the floor.
With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.

Wrist extensor stretch

Repeat steps 1 through 4 of the stretch above, but begin with your extended hand palm down.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It’s also a good idea to know your test results and keep a list of the medicines you take.

Care instructions adapted under license by Neuromuscular Spine & Joint Center. This care instruction is for use with your licensed healthcare professional. If you have questions about a medical condition or this instruction, always ask your healthcare professional. Kopp Medical LLC, DBA Neurmomuscular Spine & Joint Center disclaims any warranty or liability for your use of this information.

Sacroiliac Pain: Exercises

June 2, 2017 Leave a Comment

Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain.

Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you.

How to do the exercises

Knee-to-chest stretch

Do not do the knee-to-chest exercise if it causes or increases back or leg pain.

Lie on your back with your knees bent and your feet flat on the floor. You can put a small pillow under your head and neck if it is more comfortable.
Grasp your hands under one knee and bring the knee to your chest, keeping the other foot flat on the floor.
Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds.
Relax and lower the knee to the starting position. Repeat with the other leg.
Repeat 2 to 4 times with each leg.
To get more stretch, keep your other leg flat on the floor while pulling your knee to your chest.

Bridging

Lie on your back with both knees bent. Your knees should be bent about 90 degrees.
Tighten your belly muscles by pulling in your belly button toward your spine. Then push your feet into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line.
Hold for about 6 seconds as you continue to breathe normally, and then slowly lower your hips back down to the floor and rest for up to 10 seconds.
Repeat 8 to 12 times.

Hip extension

Get down on your hands and knees on the floor.
Keeping your back and neck straight, lift one leg straight out behind you. When you lift your leg, keep your hips level. Don’t let your back twist, and don’t let your hip drop toward the floor.
Hold for 6 seconds. Repeat 8 to 12 times with each leg.
If you feel steady and strong when you do this exercise, you can make it more difficult. To do this, when you lift your leg, also lift the opposite arm straight out in front of you. For example, lift the left leg and the right arm at the same time. (This is sometimes called the “bird dog exercise.”) Hold for 6 seconds, and repeat 8 to 12 times on each side.

Clamshell

Lie on your side with a pillow under your head. Keep your feet and knees together and your knees bent.
Raise your top knee, but keep your feet together. Do not let your hips roll back. Your legs should open up like a clamshell.
Hold for 6 seconds.
Slowly lower your knee back down. Rest for 10 seconds.
Repeat 8 to 12 times.
Switch to your other side and repeat steps 1 through 5.

Hamstring wall stretch

Lie on your back in a doorway, with one leg through the open door.
Slide your affected leg up the wall to straighten your knee. You should feel a gentle stretch down the back of your leg.
- Do not arch your back.
- Do not bend either knee.
- Keep one heel touching the floor and the other heel touching the wall. Do not point your toes.
Hold the stretch for at least 1 minute to begin. Then try to lengthen the time you hold the stretch to as long as 6 minutes.
Switch legs, and repeat steps 1 through 3.
Repeat 2 to 4 times.

If you do not have a place to do this exercise in a doorway, there is another way to do it:

Lie on your back, and bend one knee.
Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands.
Straighten your knee, and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.
Switch legs, and repeat steps 1 through 3.
Repeat 2 to 4 times.

Lower abdominal strengthening

Lie on your back with your knees bent and your feet flat on the floor.
Tighten your belly muscles by pulling your belly button in toward your spine.
Lift one foot off the floor and bring your knee toward your chest, so that your knee is straight above your hip and your leg is bent like the letter “L.”
Lift the other knee up to the same position.
Lower one leg at a time to the starting position.
Keep alternating legs until you have lifted each leg 8 to 12 times.
Be sure to keep your belly muscles tight and your back still as you are moving your legs. Be sure to breathe normally.

Piriformis stretch

Lie on your back with your legs straight.
Lift your affected leg, and bend your knee. With your opposite hand, reach across your body, and then gently pull your knee toward your opposite shoulder.
Hold the stretch for 15 to 30 seconds.
Switch legs and repeat steps 1 through 3.
Repeat 2 to 4 times.

Low Back Arthritis: Exercises

June 2, 2017 Leave a Comment

Here are some examples of typical rehabilitation exercises for low back arthritis. Start each exercise slowly. Ease off the exercise if you start to have pain.

Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you.

When you are not being active, find a comfortable position for rest. Some people are comfortable on the floor or a medium-firm bed with a small pillow under their head and another under their knees. Some people prefer to lie on their side with a pillow between their knees. Don’t stay in one position for too long.

Take short walks (10 to 20 minutes) every 2 to 3 hours. Avoid slopes, hills, and stairs until you feel better. Walk only distances you can manage without pain, especially leg pain.

How to do the exercises

Pelvic tilt

Lie on your back with your knees bent.
“Brace” your stomach tighten your muscles by pulling in and imagining your belly button moving toward your spine.
Press your lower back into the floor. You should feel your hips and pelvis rock back.
Hold for 6 seconds while breathing smoothly.
Relax and allow your pelvis and hips to rock forward.
Repeat 8 to 12 times.

Back stretches

Get down on your hands and knees on the floor.
Relax your head and allow it to droop. Round your back up toward the ceiling until you feel a nice stretch in your upper, middle, and lower back. Hold this stretch for as long as it feels comfortable, or about 15 to 30 seconds.
Return to the starting position with a flat back while you are on your hands and knees.
Let your back sway by pressing your stomach toward the floor. Lift your buttocks toward the ceiling.
Hold this position for 15 to 30 seconds.
Repeat 2 to 4 times.

Acute Low Back Pain: Exercises

May 31, 2017 Leave a Comment

Here is an example of typical rehabilitation exercise for acute low back pain. Start the exercise slowly. Ease off the exercise if you start to have pain.

Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you.

Take short walks (10 to 20 minutes) every 2 to 3 hours. Avoid slopes, hills, and stairs until you feel better. Walk only distances you can manage without pain, especially leg pain.

How to do the exercise

Back stretches

Get down on your hands and knees on the floor.
Relax your head and allow it to droop. Round your back up toward the ceiling until you feel a nice stretch in your upper, middle, and lower back. Hold this stretch for as long as it feels comfortable, or about 15 to 30 seconds.
Return to the starting position with a flat back while you are on your hands and knees.
Let your back sway by pressing your stomach toward the floor. Lift your buttocks toward the ceiling.
Hold this position for 15 to 30 seconds.
Repeat 2 to 4 times.

Neck: Exercises

May 30, 2017 Leave a Comment

Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain.

Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you.

How to do the exercises

Note: Stretching should make you feel a gentle stretch, but no pain. Stop any strengthening exercise that makes pain worse.

Neck stretch

This stretch works best if you keep your shoulder down as you lean away from it. To help you remember to do this, start by relaxing your shoulders and lightly holding on to your thighs or your chair.
Tilt your head toward your shoulder and hold for 15 to 30 seconds. Let the weight of your head stretch your muscles.
If you would like a little added stretch, use your hand to gently and steadily pull your head toward your shoulder. For example, keeping your right shoulder down, lean your head to the left.
Repeat 2 to 4 times toward each shoulder.

Diagonal neck stretch

Turn your head slightly toward the direction you will be stretching, and tilt your head diagonally toward your chest and hold for 15 to 30 seconds.
If you would like a little added stretch, use your hand to gently and steadily pull your head forward on the diagonal.
Repeat 2 to 4 times toward each side.

Dorsal glide stretch

Sit or stand tall and look straight ahead.
Slowly tuck your chin as you glide your head backward over your body
Hold for a count of 6, and then relax for up to 10 seconds.
Repeat 8 to 12 times.

Note: The dorsal glide stretches the back of the neck. If you feel pain, do not glide so far back. Some people find this exercise easier to do while lying on their backs with an ice pack on the neck.

Chest and shoulder stretch

Sit or stand tall and glide your head backward as in the dorsal glide stretch.
Raise both arms so that your hands are next to your ears.
Take a deep breath, and as you breathe out, lower your elbows down and behind your back. You will feel your shoulder blades slide down and together, and at the same time you will feel a stretch across your chest and the front of your shoulders.
Hold for about 6 seconds, and then relax for up to 10 seconds.
Repeat 8 to 12 times.

Strengthening: Hands on head

Move your head backward, forward, and side to side against gentle pressure from your hands, holding each position for about 6 seconds.
Repeat 8 to 12 times.