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Excercises Stretches Care Of Sprain Strains


Weight Training, Stretches, Lifting and Workout Excercises, with Real Instructional Pictures in Motion!

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http://www.myfit.ca/exercisedatabase/exercise.asp

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Select a muscle group under each area to see the corresponding trigger points, referred pain patterns and stretches that should be performed.

http://www.pressurepointer.com/pain_reference_char...

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Acute Care of Sprain and Strain Injuries

1. Control Swelling With RICE Therapy

  • Rest the sprained or strained area.
  • Ice every 2 hours for 20 minutes. (After 48 hours, Ice for pain, heat for spasms every 2 hours for 20 minutes)
  • Compress by wrapping an elastic (Ace) bandage around the joint or limb, or if needed, a lumbar brace or cervical collar for the spine.
  • Elevate the extremity that is injured above the level of the heart.

2. See Your Health Care Provider

Most severe strains and sprains should be evaluated by a health care provider. Consult a health care provider as soon as possible if there are symptoms of a possible broken bone:

  • There is a "popping" sound with the injury.
  • The person can't move the injured joint or limb.
  • The limb buckles when the injured joint is used.
  • There is numbness or tingling down your arm or leg.
  • There is significant swelling, pain, fever, or open cuts.

3. Follow Up

  • Continue RICE for 24 to 48 hours, or until the person sees a health care provider. The health care provider may want to do X-rays or an MRI to diagnose other than a simple sprain or strain to rule out a broken bone or other pathology.
  • In severe cases, go immediatly to the emergency room or urgent care center.
  • All physical activity to tolerance.
  • Avoid all activities that involve prolonged sitting, standing, or walking. 

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Pilates for low back

Pilliates Leg Extensions for Low Back Pain

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https://my.chiromatrix.com/001...

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Legs, Groin, & Hips PDF

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Cervical Isometrics and Stretches

Do three sets, 10 seconds each, 3x/day

Left, Right, and Forward, do three sets, 10 seconds each, 3x/day

The below stretches are to be held for 10 seconds each, two-three times per day.

#1 Front

#2 Front

#3 Front

#3 Side

#4 Right Side

#4 Left Side

#5 Inside

#5 Outside

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