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To see instructional video on the proper stretching of specific muscle groups and  body areas, follow these steps:  1. go to home page  2. bottom of page to Member Wellness  3. Video Exercises
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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_chart.htm

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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.

Low Back Stretches    PDF

Low_Back.jpg

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Upper Back Stretches    PDF

Upper_Back.jpg

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Legs, Groin, & Hips_____PDF

Hips.jpg

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Wrist Stretches

PDF

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

#1 Front 1.JPG #2 Front  6.JPG

#3 Front 2_1.JPG #3 Side 2.5.JPG

#4 Right Side3.JPG #4 Left Side 3.5.JPG

#5 Inside4.JPG #5 Outside 4.5.JPG

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Cervical Isometrics and Stretches clic here

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