Foam Rolling for Low Back and Glutes
Foam Rolling for Upper Body
Exercise Instructions: Roll or rest in extension for 30 seconds, 1 time per day everyday
Relieve Neck Pain
Exercise Instruction: Lay face up, head slightly extended for 15 minutes. Repeat every half hour, 3 times. Wait a few hours, and repeat the cycle. Any symptoms like pain, tingling numbness - discontinue.
Cat Camel Exercise for Low Back
Exercise Instruction: 3 rounds, 10 repetitions, 1 time per day 3 to 4 times a week.
Stretches for Chest and Upper Body - Pec Stretch
Hold for 15-20 seconds 45 degrees
Hold for 15-20 seconds 90 degrees
Hold for 15-20 seconds 120 degrees
1 time a day, 7 days a week
YTW Exercise for Upper Body
3-4 times a week, 1 rest day in between
Wall Angel Exercise for Neck, Shoulders and Upper Back
3 days a week, 1 day rest in between
Ice for Low Back Pain
Exercise Instruction: Lay face up, knees up for 15 minutes, repeat every half hour 3 times. Wait a few hours and repeat the cycle. Any symptoms like pain, tingling, numbness - discontinue.