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Tips for Cold Weather Pain Management

adamj

” As the temperature drops I often hear patients express concerns about pain in the morning.   These are a few stretches and exercises I recommend to get your blood flowing and muscles warmed up to help avoid stiffness and soreness throughout the day. “

 

 

 

 

lowertrunkrotLOWER TRUNK ROTATIONS
Lying on your back with your knees bent, gently move your knees side-to-side.
Repeat 10 Times
Hold 1 Second
Complete 1 Set – Perform 2 Time(s) a Day

 

singlekneechestSINGLE KNEE TO CHEST STRETCH
While Lying on your back, hold your knee and gently pull it up towards your chest.
Repeat 5 Times
Hold 10 Seconds
Complete 1 Set – Perform 2 Time(s) a Day

 

sittostandSIT TO STAND – NO HANDS
Start by sitting in a chair. Next, raise up to standing without using your hands for support.
Repeat 10 Times
Hold 1 Second
Complete 1 Set – Perform 2 Time(s) a Day

 

hipabductHIP ABDUCTION – SIDE-LYING
While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time.
The bottom leg can be bent to stabilize your body.
Hold 1 Second – Repeat 10 Times
Complete 1 Set – Perform 2 Time(s) a Day

 

elasticstretchSUPINE ELASTIC BAND HORIZONTAL ABDUCTION
Lie on your back holding an elastic band up towards the ceiling. Next, pull your arms apart and towards the floor as shown.
Repeat 10 Times
Hold 5 Seconds
Complete 1 Set – Perform 2 Time(s) a Day

 

scapularretr

SCAPULAR RETRACTIONS
Draw your shoulder blades back and down
Repeat 10 Times
Hold 5 Seconds
Complete 1 Set – Perform 2 Time(s) a Day

 

 

* All stretches are recommended for pain management under a physical therapists’ plan of care.  If you are experiencing chronic and/or severe pain, always consult a medical professional before performing any new stretching or exercise movements.

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