As most of you know, this is advice that I give on a regular basis.
However, as I will be away next week, I would like to emphasize its importance.
Aside from the 15/20 minutes of ice, the home care program will take about 5 minutes.
Please print and post somewhere you will see it as a reminder. As I’ve told most of you, I have a post-it note on my freezer that says, “ICE.”
- ICE! 15 minutes on your neck, 20 minutes on your lower back. As I also say, ice whether there is or is not pain. You’ll be treating yourself like the professional athletes do.
- Breathe! Take 2 minutes. Put your hand on your belly and slowly breathe in as your belly goes out. The shoulders do not move! Then slowly breathe out as your hand follows your belly inward.
- While standing, put your hands behind your back and grab one wrist and pull straight down which will pull your shoulders back to where they belong. Hold for a few seconds.
- Wall sit – stand against a wall and bend your knees slightly and hold for 1 minute.
- Glute bridge – lie on your back, raise your hips about an inch or two and hold for 1 minute
- Mini crunch – lay on your back, hands on your belly, and raise your head until you feel the stomach muscle tighten against your hand. Do slowly for 30 seconds.
- Wall pushup – put your hands against the wall and slowly lower your chest to the wall, ONLY A FEW INCHES. Do slow repetitions for 30 seconds.
