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
Repeat each exercise posture 5 times
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 3- 5 times per Hour to relieve muscle spasm.
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.