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.

 http://youtu.be/kIgT1o8U5Dk

 https://youtu.be/_9sQYE5sHyQ

  http://www.youtube.com/watch?v=MvQ9iHc_KJ0&feature=em-upload_owner  hip execises and back exercises

 http://www.youtube.com/watch?v=YsnwjX7Md48&feature=em-upload_owner  hip exercises

 http://www.youtube.com/watch?v=tfJhBCby64g&feature=em-upload_owner hip exercises 1

 http://www.youtube.com/watch?v=S0B-op0BZ5g&feature=em-upload_owner hip exercises

 http://www.youtube.com/watch?v=w3cGUu5aLAY&feature=em-upload_owner  hip exercises 2

 http://www.youtube.com/watch?v=Ok3jqwoo2xM&feature=em-upload_owner  knee exercises

 http://youtu.be/mzzrpdVb3Bk

 https://youtu.be/2kVW4St7WJ8

 https://youtu.be/wUj4oQmx66I

 http://www.youtube.com/watch?v=Ok3jqwoo2xM&feature=em-upload_owner  knee exercises

 http://www.youtube.com/watch?v=6Y85AIJj7SI&feature=em-upload_owner  knee exercises 1

 http://www.youtube.com/watch?v=br3RDDiOcXs&feature=em-upload_owner foot ankle exercises 1

 http://www.youtube.com/watch?v=b7oFyyZrPa8&feature=em-upload_owner  knee exercises 2

 http://youtu.be/XsPLrgURyZk\

 http://www.youtube.com/watch?v=_04F26kHjr4&feature=em-upload_owner  shoulder exercises

 http://www.youtube.com/watch?v=bE7xTEbdpVU&feature=em-upload_owner  shoulder exercises

 http://www.youtube.com/watch?v=qpzbjdISg9s&feature=em-upload_owner shoulder and upper back exercises

 http://www.youtube.com/watch?v=nQNzkkSHsdo&feature=em-upload_owner neck exercises

Pls note: Disclaimer - 

Exercises prescribed are for illustrative purposes only. 

Please consult your doctor & physiotherapist before starting the exercise program.