It is wrong to claim that exercises can cure all cases of tendonitis, sprains, or any injury whatsoever, because despite the same diagnoses that occur every day, the cause of physical pain is always different from one individual to another; each patient is unique.
It is therefore imperative to take into account the emotional and traumatic history of the patient and their associated conditions. Always first make an overall assessment of the individual. However, all of these are good exercises to know for each joint in the body, and the application of these exercises will help you in more than 80% of cases to solve your problem.
Principle stretch: Slight tensing of the muscle; no pain should be felt. Hold the position for 30 to 90 seconds, repeat 5 times; do every day for 6 weeks.
The Five Best Exercises to Help You Fight Back Pain.
1. Psoas (hip, groin, abdomen, knee, and lumbar pain)
In the half-kneeling “Knight” position, move the pelvis forward while keeping your back straight, until a stretching sensation in the groin toward the knee down.
2. Square loin (lumbar pain, back injury, rib pain)
Standing, bring one leg behind the other, tilting the body on the opposite side until a stretching sensation is felt on the side of the body.
3. Gluteus (back pain, buttocks, back injury)
Lying down, take a knee with the opposite hand, and gently move the knee down until the leg is parallel to the table, keeping the opposite shoulder to the ground.
4. Pyramidal muscle (buttock pain, lower back, sciatic nerve)
Move the knee toward the opposite shoulder until a stretching sensation is felt in the buttocks.
5. Lumbar extension (back)
Raise one arm and the opposite leg toward the ceiling, without extending them fully. Alternate to the other side and repeat 15 times.
The Five Best exercises to Help you Fight Pain in the Neck, Back and Shoulders
1. Cervical muscle (neck pain, back, headaches)
Sitting against a wall with your head resting on a towel, pull your chin up, feeling a comfortable stretch in the neck. Hold the stretch for a minute and repeat five times.
2. Stretching the spine (back pain, lower back, shoulders)
Pull yourself up using a fixed bar and lift the feet off the ground so that the weight of your body stretches down the entire column. Hold 5 to 15 seconds and repeat five times. Use sponges or gloves to avoid injury to hands.
3. Pectoral muscle (pain in the shoulders, back, carpal tunnel, chest)
Cross your fingers behind your back; keeping your elbows in extension, bring your shoulders back as far as possible. Hold for 30 seconds and repeat five times.
4. Dorsal region (back pain, chest, sternum, oppression)
Seated, place a broomstick behind your shoulders and rotate to one side (with your back straight) as far as possible. Turn the other side without taking the position. Repeat 30 times on each side.
5. Median nerve (carpal tunnel, sore elbow, forearm)
Bring back your arms to 90 degrees as far as possible, turn your wrists outwards and keep your fingers extended. While maintaining the position, your elbows should straighten up with a feeling of stretching in the arms. Do not hold the stretch position for more than 3 seconds. Repeat 5 times.