Excercises-Stretches

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, and a  lumbar brace for spine.

• Elevate the area above heart level if an extremity.

2. See Your Health Care Provider

All but the most minor 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 a  severe sprain or strain or rule out a broken bone.
• 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.

Low Back Stretches    PDF

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Upper Back Stretches    PDF

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Legs, Groin, & Hips_____PDF

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Wrist Stretches

PDF

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