Instructions

 

The following are for patients who have been given home instructions and were coached on using them but have lost their sheet. Never start an exercise program without first consulting your physician.

 

Directions for Using Gel Ice Packs

 

 

 

 

The ice pack should be stored in the freezer section of your refrigerator so that it will always be ready for use. It takes approximately 40 minutes in the freezer for the pack to be regenerated for use.

 

1. Always place a dry paper towel between you and the ice pack.

2. The Ice pack will be therapeutically cold for about 20 minutes.

3. You must wait 40 minutes in between treatments.

4. You may repeat the treatment as often as necessary.

5. You must wait 40 minutes between treatments.

 

If you notice any pain or discoloration of the skin, discontinue use and contact you Doctor. 
 

William's Flexion Exercises

 

 

 

 

 

 These exercises are designed to decrease low back pain by strengthening those muscles which flex the lumbosacral spine (especially the abdominal and gluteus maximus) and stretch the back extensors. But in order to do this, you must do these exercises daily. Do NOT exercise beyond the point of pain. 

1. Lying on your back on a firm surface with your knees bent and your feet flat on the surface, flatten the small of your back against the bed, tightening your stomach and buttocks muscles. Hold 5 sec, relax. Repeat this exercise 10 times. (Place one hand under the small of your back to make sure your back flattens.) Do NOT arch your back when you relax. 

2. Lying on your back as in Exercise 1, tighten your stomach muscles, fold your arms across your chest and pull your head forward so your chin touches your chest. Raise up until your shoulder blades are just off the floor and hold here for 5 sec. Relax. Begin by doing this exercise 10 times and work up to 25. Do NOT do regular sit-ups. 

3. Lying on your back in the same manner as above, bring one knee up toward your chest as far as possible, then reach up with your arms and pull from behind your thigh (not below your knee as this puts too much pressure on your knee) down to your chest. At the same time, raise your head and shoulders up off the floor as above. Hold for 5 seconds. Now repeat with the other leg. Do this exercise 10 times. Do NOT do double straight leg raises as this may aggravate your back problem. 

4. This exercise is the same as Exercise 3 except both knees are raised up and pulled to your chest. Raise your head and shoulders off the floor as you do this. Repeat 10 times holding each time for 5 seconds. Remember: it is important in both Exercises 3 and 4 to bring your knees up as far as you can before you use your arms to pull them to your chest.

Neck Flexibility Exercises

 

 

 

Do each of the exercises three to five times, preferably twice a day. The exercises should be done slowly and gently. Do not force the motions of the head and neck beyond the point of pain. Remember the key to joint function is flexibility and mobility. It is impossible to obtain normal range of motion of the neck without proper exercise. 

1. Hunch your shoulders up high and rotate in a circular motion forward, then reverse and rotate the shoulders backwards. 

2. Gently bend the head forward attempting to touch the chin to the chest. 

3. Gently bend the head backwards to its limit. 

4. Bend the head to the right as far as possible. 

5. Bend the head to the left as far as possible.

 

Falk Chiropractic Center PA