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Precautions:
  • Avoid bending, twisting, lifting, pushing and pulling 25 pounds or more for six weeks.
  • Limit sitting (Desk / Car). 30 Minutes max at a time (take frequent standing / walk breaks).

Goals
  • Diminish pain/inflammation and minimize upper extremity radiating symptoms (ice, modalities as needed).

Exercises:
  • Cardio: Walking or stationary bike two times a day, 10 minutes each session to start.

Exercise 1: Pec Stretch Spine Over Towel

 

Hold Stretch for 30 Seconds. Do 2 times.

Exercise 2: Seated Posture With Lumbar Towel Roll

 

Sitting Posture with Lumbar Towel Roll at all times. Change positions frequently. Avoid prolonged seated positions (books, phones, iPads, etc.).

Exercise 3: Scapula Retraction

 

Hold bottom position for 10 Seconds. Do 5 Reps.

Exercise 4: Cervical Isometric Flexion

 

Keep gentle. Hold contraction for 10 Seconds. Do 2 Reps.

Exercise 5: Cervical Isometric Extension

 

Keep gentle. Hold contraction for 10 Seconds. Do 2 Reps.

Exercise 6: Cervical Isometric Rotation Right

 

Keep gentle. Hold contraction for 10 Seconds. Do 2 Reps. Do Both Right and Left directions.

Exercise 7: Cervical Isometric Side Bend Right

 

Keep gentle. Hold contraction for 10 Seconds. Do 2 Reps. Do Both Right and Left directions.