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Lower Extremity Exercise – It’s time to start exercising your lower extremities. Exercise will help keep you in shape and alleviate some of the pain from arthritis or other foot problems. Here are a few exercises that can be done at home:

SINGLE KNEE TO CHEST (SKTC)

While lying on your back, hold your knee and gently pull it up towards your chest hold it and leave it. Repeat the same on the other side

Hold 5 Seconds

Repeat 10 Times

Complete 2 Set

Perform 1 to 2 Times a Day

Eccentric Straight Leg Raise Start

Start by lying down on a flat surface. Keep one leg bent and one leg straight. Wrap a strap around the foot of the leg that is straight. Cross the strap and pull with your hands until your leg is the same height as your other leg. Make sure you are elevating your leg by pulling on the strap and not your quadriceps. Slowly lower your leg to the starting position. Remember to keep your back on the floor and core tight throughout the entire movement. Repeat the same for the other leg.

Hold 5 Seconds

Repeat 10 Times

Complete 2 Set

Perform 1 to 2 Times a Day

BRIDGE BRIDGING

While lying on your back with knees bent, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a “Bridge” with your body. Hold and then lower yourself and repeat.

Hold 5 Seconds

Repeat 10 Times

Complete 2 Set

Perform 1 to 2 Times a Day

Unilateral Bridging

While lying on the back with your knees bent, extend one knee as shown, Next, raise your buttocks off the floor/bed. Try and maintain your pelvis level the entire time. Repeat for the other side

Hold 5 Seconds

Repeat 10 Times

Complete 2 Set

Perform 1 to 2 Times a Day

CAT AND CAMEL

While on your hands and knees in a crawl position, raise up your back and arch it towards the ceiling like an angry cat.

Next, return to a lowered position and arch your back in the opposite direction.

Hold 5 Seconds

Repeat 10 Times

Complete 2 Set

Perform 1 to 2 Times a Day

Pelvic Tilt with External Rotation

Lie on back with both knees bent and feet on the mat. Place band around both knees. Tighten stomach muscles to flatten back against the table. Bring both knees out to the side towards the mat. Slowly return to starting position.

Hold 5 Seconds

Repeat 10 Times

Complete 2 Set

Perform 1 to 2 Times a Day

PRONE ON ELBOWS (POE)

Lying face down, slowly press up and prop yourself up on your elbows. Hold, lower back down and repeat.

Hold 5 Seconds

Repeat 10 Times

Complete 2 Set

Perform 1 to 2 Times a Day

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Pelvic Floor Muscles – Do you find yourself constantly feeling like your pelvic floor muscles are fatigued, tight, or sore? The best way to prevent this from happening is by doing exercises for the pelvis. These exercises will target and strengthen these muscle groups in order to ensure that they stay healthy throughout time. There are many different moves that can be done such as Kegel exercise with weights, leg raises on a chair, and some other movements which will give more benefits than just strengthening those specific areas. Here are few exercises for your Pelvic Floor Muscles:

1. Get into a comfortable position lying down.
2. Tighten your pelvic floor muscles. your belly, inner thighs, and bum should be relaxed.
3. Hold for 5 to 10 seconds.
4. Relax your pelvic floor muscles for 10 seconds. Hold

Hold 5 Seconds

Repeat 10 Times

Complete 2 Set

Perform 1 to 2 Times a Day

Instead of limiting yourself to crunches and sit-ups, give your abs a workout with an exercise that is less commonly used. The elastic band straight leg raise (SLR) works on the rectus abdominis muscles which are located right next to each other in two parallel bands under your skin. To do this move lie flat on your back or stand up tall against a wall for support grabbing one end if using it with another person holding onto both ends cross them tightly around your lower thighs grab hold of the tops near where they meet put tension into them by lifting legs directly out from hips as high as possible without bending knees allow feet’s toes point down.

To do the elastic band straight leg raise (SLR) exercise, you are going to need an elastic band. Hook the ends of one end around your foot and then hold onto that side with both hands as it rests on top of a bench or chair. Then pull up by lifting your opposite leg until it’s parallel to ground level while letting go at just the right moment so gravity can drop back down again into starting position for another repetition.

You might also want to check: Isometric Neck Flexion Exercise

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Neck Exercises – The neck is the uppermost region of your spine. It can be difficult to keep it healthy as we continue with day-to-day activities, but there are a few exercises you may want to try out and see if they work for yourself in order to get relief from those pesky aches and pains that come about at night or during long days when sitting hunched over writing emails all day! Here are some Home Exercise for the Neck:

SCALENE STRETCH HANDS-ON CHEST

Place your hands overlapping on your breastbone. Next, tilt your head upwards and away from the affected side until a gentle stretch is felt along the front and side of your neck.

Hold 5 Seconds

Repeat 10 Times

Complete 2 Set

Perform 1 to 2 Times a Day

ISOMETRIC EXTENSION

Place your fingers on the back of your head and gently draw your head back into your fingers.

Hold 5 Seconds

Repeat 10 Times

Complete 2 Set

Perform 1 to 2 Times a Day

ISOMETRIC FLEXION

Place your fingers on your forehead and gently push your head into your fingers.

Hold 5 Seconds

Repeat 10 Times

Complete 2 Set

Perform 1 to 2 Times a Day

ISOMETRIC SIDE BEND

Place your fingers on the side of your head and gently tilt your head to the side and into your fingers.

Hold 5 Seconds

Repeat 10 Times

Complete 2 Set

Perform 1 to 2 Times a Day

Learn how to perform an isometric neck extension exercise and improve your health. This article explains how this quick, simple exercise can encourage the natural elasticity of your connective tissues.

Isometric Side Bend-Cervical Spine. This is a great exercise if you want to improve your spine’s ability to move side-to-side in flexion and rotation. It can help with the general reduction of neck pain as well (Ko, Chung & Laii, 2010).

Isometric Side Bend-Cervical Spine exercise will increase the range of motion that your cervical spine has when it comes to flexion or rotation because performing an isometric contraction without movement increases strength while also increasing endurance (Kuennen et al., 2013; Kuennen et al.). This can be useful for people who have chronic neck injuries such as bulging discs between vertebrae where their necks are not moving properly even though they may feel like they’re better now after treatment.

The isometric neck flexion exercise, a popular option for many people who want to get rid of their headaches. It has the ability to increase blood flow around your body and decrease stress.

Isometric neck flexion exercise focuses on strengthening muscles in an immobile position. This can be very beneficial when it comes time to dealing with pain. This exercise doesn’t cause more harm as other types do, such as excessive stretching or overuse injuries/strains. This involves both the front and side areas (front atlantooccipital joint) of ones ‘neck’.

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Thumb Exercises – You know those really painful cramps in your thumb from typing for too long? Well, you can combat that discomfort with a few simple stretches. One of the most common and easy to do is called “tabletop” stretching which has basically become an internet sensation amongst typists over the past year or so! It’s as if we knew how important it was but never had this kind of relief before then-now they are everywhere on social media posting pics about their thumbs being pain-free!! So all of us avid texters out there should be doing these exercises at least once every couple of hours (or even more) throughout our day!!!

DeQuerveins Stretch

Grip affected hand with unaffected hand. Cup affected hand with thumb over big thumb joint, and other fingers around the hand. Slowly stretch thumb and hand down the pinky side of the hand, hold 30 seconds and slowly release.

Hold 30 Seconds

Repeat 5 Times

Complete 2 Sets

Perform 1 To 2 Times a Day

PROM THUMB FLEXION EXTENSION

Use your unaffected hand to hold your affected thumb. Use your unaffected hand to bend your affected thumb at the knuckle so it curls up in your palm. Then straighten your thumb and repeat.

Hold 30 Seconds

Repeat 5 Times

Complete 2 Sets

Perform 1 To 2 Times a Day

THUMB OPPOSITION COMBO

Start with an open palm and fingers extended. Next, touch the tips of the first and second fingers. Then return to open palm.

Next, touch the tips of the first and third fingers, etc until all fingers have performed as shown.

Hold 30 Seconds

Repeat 5 Times

Complete 2 Sets

Perform 1 To 2 Times a Day

Thumb Strengthening Exercises

1. Wrap a rubber band around the hand, lay flat on the table.
2. Spread rubber band out using the thumb.

Hold 30 Seconds

Repeat 5 Times

Complete 2 Sets

Perform 1 To 2 Times a Day

THUMB FLEXION EXTENSION

Bend your thumb across the palm of your hand, then extend it out to the side as shown. Repeat.

Hold 30 Seconds

Repeat 5 Times

Complete 2 Sets

Perform 1 To 2 Times a Day

Thumb Abduction Theraputty

Make a small putty ring around your thumb and index finger.

Pull your thumb away from your fingers, keeping the thumb in front of your index fingers.

Hold 30 Seconds

Repeat 5 Times

Complete 2 Sets

Perform 1 To 2 Times a Day

These exercises helps in prevention of getting feet and ankle pain. Remember to do this slowly and carefully. Gentle stretches can improve your feet’s flexibility.

Best & effective shoulder exercises using Theraband

The shoulder is the most mobile joint in the human body and this makes it susceptible to injury. The rotator cuff muscles stabilize the shoulder joint. It is often strained or torn after a fall on an outstretched arm, a dislocation, or repetitive overhead movements. Strengthening exercises are necessary for optimal recovery from any of these injuries. One of the best ways to strengthen your shoulders with minimal strain on other joints is by using resistance bands. These three exercises work your shoulders from every angle and will help you build strength in the process.

• Shoulder Extension – The best way to strengthen your shoulders is with the shoulder extension exercise. It will develop strength in both the front and back of the muscle. Use a resistance band and loop it around one foot or ankle. Take two steps away from it, hold it on by keeping tension on it near your other leg. Bend forward at an angle reaching for toes (or as far as possible). Next, extend arms out straight behind head towards the wall. Pull elbows down until fully extended while maintaining balance throughout the movement. Repeat 10 times on each side!
• Forearm Extension – The forearm extension exercise is an easy way to stabilize your wrists and build stronger forearms. Using resistance band, extend both hands straight out in front of you. Now, they will be shoulder-width apart from one another. Angled away slightly as if reaching up towards someone taller than yourself. Now, cross your right arm over your left while keeping them parallel to each other. They should be aligned now like two crescents facing opposite directions (right being on top). Next, push down against the chair until there’s tension exerted onto it. Then, slowly return back into position without letting go of any slack near its endpoint.
  
• Lateral Raises – Stand with feet hip-width apart holding the band at chest height. Hold one end of the band in each hand. Make sure that it is running diagonally across your body from left to right over both shoulders. Bend elbows out to sides until they reach chest height keeping wrists straight and palms facing forward throughout the movement. Then, lower back down to starting position for 1 rep. Repeat on the opposite side for the desired number of reps.
• Shoulder Press – Secure a resistance band around your knees and stand with feet shoulder-width apart. Hold the handles of the bands in each hand at chest height, then press up so that elbows are straight overhead. Return to starting position by bending your arms back down as you lower yourself towards the ground slowly.
• Lat Pulls – This is a back exercise that targets your latissimus dorsi, or the “wings” of your upper body. Using some type of bar in front, hold on to it and pull down towards yourself while standing up straight, palms facing away from you (as if it has knurling) at all for gripping purposes. Grab onto an overhand grip because this allows more focus on pulling motion than doing underhand which will mostly be concerned with stabilizing through its pronator teres muscle group as opposed to moving weight load forward. Make sure not to arch too high when descending so that there isn’t undue stress placed upon lower-back muscles.