Exercise isn't just about making you feel healthier – it can be a great way to help alleviate pain by strengthening your muscles, increasing flexibility and reducing swelling.
BEFORE YOU BEGIN
Consult your doctor before starting or changing your exercise program.
Start slowly. Do no more than 5 repetitions of each exercise and take 2 weeks before increasing to 10 reps.
Create your own routine that prevents you from getting up and down unnecessarily.
Don’t play favorites! Always perform the same number of exercises on each side.
WORK THAT BACK!
Lie on the floor or other flat surface with your knees bent, and your feet flat.
Bring one knee toward your chest, lifting your foot up off the flat surface. If you need to, tuck your hands under your thigh to help lift the leg. Hold for 10 seconds, then lower the leg slowly.
Lie on the floor or other flat surface with your knees bent, and your feet flat.
Tighten your stomach muscles and your buttocks to push the small of your back against the flat surface. This is known as the pelvic tilt. Hold for 10 seconds and relax.
BEND THOSE KNEES!
Lie on the floor or other flat surface with your legs straight.
Straighten your knee completely to tighten the muscle just above your knee. If you are doing this correctly, your heel should come up off the flat surface. Hold for the count of 5 and relax.
Sit in a chair and cross your legs above the ankles. Your legs can be either straight or bent.
Push forward with the back leg and backward with the front leg, pressing evenly so that your legs do not move. Hold for 10 seconds and relax.
FLEX THOSE HIPS!
Stand straight and hold onto a sturdy table, counter or chair.
Move the outside leg as far out to the side as it will go. Keep your foot in place, roll your knee in then out, leading with your heel.
Stand straight, face and hold on to a sturdy table, counter or chair.
Move one leg backward and up behind you, keeping the knee straight. Do not arch your back or lean forward. Hold for a count of 10, then slowly release.
RAISE THOSE HANDS!
Sit with hands on table, fingers pointing ahead. Slide thumbs toward each other.
Then, slide each finger one at a time toward the thumb. After the little finger has completed the "walk," lift your hands and put them down straight.
Move your fingers toward the thumb. Move the thumb in a large circle in each direction.
That was easier than you thought, right?
Repeat a few times a week for the best results (and feel free to treat yourself to a smoothie post workout. You earned it).
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