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Assist your Recovery

Use these helpful exercises to assist your recovery.  Each of the following is available to download, print or save.  Doing these exercises on a daily basis will facilitate healing.  They are simple and easy to do and only need to be done once per day.  When you are feeling better, continue the exercises 2 or 3 times a week to keep everything in tip top shape.

Upper Back

Upper Back exercises are ideal for those nasty pinched nerves we all get around our shoulder blades. These simple exercises, done every morning in the shower, help to keep the joint mobile thus enabling fresh blood flow to the area for healing.

Lower Back

Lower Back exercises are ideal for sciatica, piriformis syndrome and all those aches and pains we feel in our low backs.  These exercises build the muscles of the lower back which will help prevent injury and pain in the future.

Mid Back

Mid Back exercises are ideal for helping with hyper-extended intercostal musles (the rib area). This simple exercise, will help keep the muscles of the mid back strong.


Elbow exercises are ideal for tennis elbow, or any activity associated with repetitive motion of the elbow. All the exercises are important, however, the last exercise is the most important one.  


Externals are ideal for the front of the shoulder where the arm connects. This is especially useful for weight lifters who bench press a lot of weight and get inflammation in this area.


Knee exercises are ideal for building strength and stability in the  knee joint.  A healthy knee is essential for good quality of life. FACT:  Every 10 pounds of extra weight we carry puts an extra 40 pounds of pressure on your knees.


Foot and Ankle exercises are ideal for ankle sprains, plantar fasciitis, shin splints and calf injuries. The golf ball exercise works very well for plantar fasciitis. The last exercises (toe raises) is especially helpful for shin splints.

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