Centra: Tendonitis & Sports

Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.

BUTTERFLY STRETCH While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs. Repeat 6 times.

WAND SHOULDER FLEXION Lying on your back and holding a wand, palm face down on both sides, slowly raise the wand towards overhead. Repeat 8 times.

Helps With Leg Pain & Stiffness

Helps The Lower Back

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Always consult your physical therapist or physician before starting exercises you are unsure of doing.

WELLNESS TIPS:

Tips To Avoid A Sports Injury

According to the American College of Sports Medicine, up to 50 percent of all athletic injuries can be avoided. The National Institute of Arthritis and Musculoskeletal and Skin Diseases conservatively estimates that athletic injury rates could be reduced by 25 percent if all athletes followed essential safety, conditioning and preventive strategies. The following tips are meant as a guide to the pursuit of that goal. • Warm up and stretch before you start. • Wear proper protective gear. • Use proper form. • Hydrate. • Cross train when possible. • If injuries occur, don’t play when you’re injured. In many cases a course of physical therapy may be needed. Don’t hesitate to call should injury occur. Source – Orthopedic and Sports Medicine

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www.rehab.centrahealth.com

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