Home Care
This page provides reminders to home care you may have been assigned by your doctor.
Icing
1. place ice pack in a pillow case
2. place this against the area for 15-20 minutes
3. wait 60 minutes before icing again
Spinal Warm Up Exercise
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For best results, do these every morning, before bed, and whenever you have to sit for long periods of time.
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Why?
"Something in motion stays in motion". Mobility helps correct our muscular imbalances, improves our posture, helps prevent injuries, allows us to move more efficiently, and gives us a better range of motion during our workouts and everyday movements.
Neck Extension w/
pool noodle
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For best results, do this daily for up to 10 minutes.
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Why?
To combat poor posture, "text" neck.
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How?
Lie on a bed or firm surface. Place a pool noodle at the base of the neck where you feel the bump. Let head extend over noodle and bed. To come out of this stretch, slide down on the surface, remove the noodle, and use your hand to support your head.
