Nnleg pain exercises pdf

Back stretch stretches back muscles lie on your back, hands above your head. This knee rehabilitation exercise program focuses on strengthening the muscles that support your knee to help reduce stress on your knee joint. This information and exercise sheet can be downloaded as html or a pdf file from the arthritis research campaign website ukarthinfordr. Its important to work within your pain limits and not. Hold for 5 seconds then slowly lower your knee back to the starting position. Try to repeat each exercise between 510 times and perform the exercises 23 times each day. Low back pain usually involves muscle spasm of the supportive muscles along. Exercises to increase movement or begin working the muscles. Resistance band hip extension begin this exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated figure 8.

The tips and exercises listed in this booklet will help lessen your pain and swelling, increase your range of motion, improve strength, and return you to your normal activities. Alternatively, heat can be applied for 1015 minutes by taking a warm shower, using a moist warm towel, or using a heating pad. Sit with your affected leg straight and supported on the floor or a firm bed. Stand with your back to the wall and your feet about 12 inches away. Sit on the floor, sofa or bed with your legs outstretched. This leaflet provides general information about neck pain and simple exercises that may help. Stretching exercises can help to relax the neck muscles and restore range of motion fig.

Bend your knees and, keeping your feet on the floor, roll your knees to one side. Keep your knee bent and lift your leg up as high as possible. The following exercises are designed to stretch, strengthen and stabilise the structures that support your hip. N e c k p a i n university of california, berkeley. Straighten one of your legs, until you feel a stretch in the back of the leg. Perform a small squat, making sure your knees stay over your ankles. Gentle exercise for mobility and stretching especially the. Leave your heel on the floor and tap your toes up and down. Tighten the thigh muscles of your affected leg by pressing the back of your knee down into the towel. Hold for a slow count to 10 and then slowly lower your leg. Slowly push your hips forward until you feel a stretch in the upper thigh of your rear leg. The exercises overleaf should be started gently and increased gradually, and you should not try to push hard to get rid of pain. To selfmassage, gently rub your neck with your fingers for several minutes.