Work place exercises
Exercises video - please click on the link in specific exercise section to view videos on youtube
Each position should be held for 10 seconds at maximum point of movement/bending
Then back to neutral position with relaxation for 10 seconds
Again the next position or counter movement/reverse movement at maximum bend position /or till pain is tolerable for 10 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 10-15 times for each exercise per day.
In severe pain exercises are done slowly to the tolerance of pain every hour once or twice, especially easy ones.
Please take pain relieving medicines as prescribed by doctor to speed-up recovery and do exercises as well to get full benefit & 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.