Flexeril
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DAILY EXERCISE PROGRAM FOR YOUR BACK: HIP, ELBOW AND ARM EXERCISES
Elbow and Arm Exercises
Bend each elbow, bringing the hand toward the top of the shoulder, and then straighten the arm completely, moving it to the side of your body. Be sure to extend the arm fully to the body to gain full motion. Repeat this five times, then more, up to 20 times two or three times each day.
Hip Exercises
Hip Flexion
This is a good exercise sequence to do before you get out of bed in the morning. It will help you limber up for the day. It also stretches the hips, the lower back, and the knees. These exercises can be done on the floor if you are able.
Bend each knee toward your chest, one at a time. If you; find this difficult, go as far as is comfortable. You can put your hands under a knee and help it bend to the chest. Repeat this, alternating knees. Do five repetitions, then more, up to 20 repetitions two or three times a day if possible.
Now pull both knees to your chest at the same time and hold for six seconds. Gently rock from side to side while holding your knees. Repeat this exercise, increasing gradually to five, then more, up to 20 repetitions a day, if possible.
Hip abduction
This exercise to improve the mobility of the hips is done lying on your bed or on the floor, whichever is more comfortable for you.
Lie on your back. Bend one leg so that your knee is straight up and pointed to the ceiling. Slide the leg out toward the side and then return. Repeat with the opposite leg. Gradually increase to five, then more, up to 20 repetitions two or three times a day if possible.
Hip Extension
For this exercise, lie on your stomach. This can be done the bed, or on the floor if you are able.
You may want to place a pillow under your stomach to make lying on the floor more comfortable.
With your knee straight, raise either thigh straight up behind you, lifting it several inches off the floor. If you lift too far, you will rotate your pelvis and will not get the desired movement. Put this leg down and do the same exercise with the other thigh. When you lift your thigh slightly off the floor, count six seconds while you hold the motion. This is an isometric strengthening exercise to help build muscle strength. You may experience some cramping when you do this exercise because your muscles are working hard to accomplish this motion. Try massaging the cramped muscle. If the cramping persists, talk to your physician or physical therapist.
Repeat this motion and gradually increase up to five, then ten repetitions if you can. Repeat this two times daily if possible.
Hip Rotation
To do this exercise, lie on your bed or on the floor. This exercise may seem like a foot exercise but it actually rotates your hips when you keep your legs straight.
Lie on your back. Turn your knees in and touch your toes together. Now turn your knees out.
Repeat this exercise, gradually increasing up to five, then more, up to 20 repetitions each session. Repeat this exercise two times daily.
*37/135/5*
