Rehabilitation
1. Stretch up Reach Down
- Reach up with hand on the concave (tight) side, reach down towards floor with other hand. - Count to 5, relax, repeat 10 times. - Do this at least 3 times a day. 2. Side Stretch - Stand shoulder width apart. - Reach up with the arm on the tight side. - Bend over to side opposite tight muscles. - Repeat 10 times. - Do this at least 3 times a day. 3. Lower Back Stretch - Lie on back. - Pull both knees up to chest. - Hold 10 seconds, repeat 5 times. 4. Cat Stretch - Start on hands and knees. - Arch back, like an angry cat, hold for a couple seconds, then arch downward, like a happy cat. - Repeat 10 to 20 times. 5. Lumbar Rotation - Fold arms across chest. - Gently and slowly rotate from lower back. - Start with small movement, then slowly increase. - Repeat 10-20 times on each side. |