Home Exercise Program

 
JUST WEAR MORE SUPPORTIVE SHOES.

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.

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.

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

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.

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

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.

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.

Roller (Rolling Pin) for a few minutes up to 20 times per day.

 
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Call with any questions

303-915-5092

DrE@averyphysicaltherapy.com

 

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