Important Note:
These exercises were designed as a place to start to address your symptoms. These exercises should not be performed or continued if they cause or increase your pain in any way. Using these exercises for self-management of your symptoms does not replace the value of being assessed by a Health Professional.
1. Horizontal arm circles
Stand with your feet shoulder-width apart and extend your arms straight out to the sides. Make small circles with your arms, gradually increasing the size of the circles. Repeat for 10-15 seconds and then reverse the direction.
2. Single leg swing
Stand beside a wall or support and place one hand on it for balance. Swing one leg forward and backward in a controlled manner, gradually increasing the range of motion. Perform 10-15 swings on each leg, and then switch
sides.
3. Trunk rotation with stick
Stand with your feet shoulder-width apart and place a club or a golf club on your shoulders behind your neck. Rotate your upper body from side to side, keeping your lower body stable. Perform 10-15 rotations in each direction
4. Lunge and dynamic rotation
Take a step forward with your right foot and lower your body into a lunge position. As you lunge forward, twist your torso to the right, reaching across your body with your left hand. Return to the starting position and repeat on the opposite side. Perform 10-12 lunges on each side..
