If you have a flare-up of pain and the area-specific stretches are too intense, then do these first to hamper down the pain.
1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.)
2. If any of the stretches cause pain, stop doing it and move on to the next one.
1. Use these stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as you can throughout the day. If any stretch causes discomfort, skip that stretch for now and reintroduce it later.
2. Once the intense flare-up is hampered down, use the area-specific stretches to get into the details. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay feeling young and active.
HOW: STAND WITH YOUR HEELS, BUTTOCKS, SHOULDERS, HEAD, ELBOWS AND WRISTS AGAINST THE WALL. SET YOUR CLOCK FOR 5 MINUTES. WHILE STANDING AGAINST THE WALL, WORK ON DROPPING THE SHOULDERS DOWNWARD.
HOW: LIE ON YOUR BACK, BOTH LEGS ARE BENT 90 DEGREES AND RESTING ON A CHAIR OR STACK OF PILLOWS. TUCK YOUR SHOULDERS AND RELAX YOUR ARMS AT 45 DEGREES WITH PALMS UP. HOLD THIS POSITION 5 MINUTES. FOCUS ON BREATHING.
*TIP: IF THIS POSITION IS UNCOMFORTABLE, TRY PLACING A ROLLED UP TOWEL UNDER YOUR LOWER BACK. IF YOU ARE STILL UNCOMFORTABLE THEN SKIP THIS STEP TODAY AND TRY IT AGAIN TOMORROW.
HOW: LIE ON YOUR BACK, ONE LEG BENT 90 DEGREES RESTING ON A CHAIR OR STACK OF PILLOWS. THE OTHER LEG IS STRAIGHT. BOTH FEET MUST POINT TO THE SKY. PROP THE FEET TO POINT UPWARD IF NECESSARY. RELAX IN THIS POSITION.
HOW: LEAN AGAINST THE WALL WITH YOUR KNEES BENT AS IF YOU ARE SITTING ON THE WALL. MAKE SURE YOUR ANKLES ARE SLIGHTLY FURTHER FORWARD THAN YOUR KNEES. HOLD THIS POSITION THAT IS NOT OVER-EXHAUSTING…THE PURPOSE IS TO ENGAGE THE UPPER LEG MUSCLES WHILE FLAT-PRESSING THE UPPER BODY AGAINST THE WALL. WORK UP TO THE ABILITY OF HOLDING FOR 2 STRAIGHT MINUTES.