Each position should be held for 10 seconds at maximum point of movement/bending

Then back to neutral position with relaxation for 10 - 30 seconds

Again the next position or counter movement/reverse movement at maximum bend position /or till pain is tolerable for 10 - 30 seconds

Each movement should be done very slowly like yoga

Any hurried/speed movement could lead to more injury

Slow movements relax and stretch the muscles, ligaments and tendons, thus helping in recovery.

Each set of exercise should be repeated 5 times, and upto 3 times daily. 

Hence 10-20 times for each exercise per day.

In severe pain exercises are done slowly to the tolerance of pain and 5 times per day.

Please take pain relieving medicines to speed-up recovery and do exercises for quick recovery.

Overdoing the exercise can aggravate the pain and worsen the problems

Also more than 5 times in each sitting should be avoided as it can increase the pain and discomfort.

Pls note: Disclaimer - Exercises prescribed are for illustrative purposes only. Please consult your doctor & physiotherapist before starting the exercise program.