Your Guide to. Whiplash Recovery. in the first 12 weeks after the accident

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Your Guide to. Whiplash Recovery. in the first 12 weeks after the accident"

Transcription

1 Your Guide to Whiplash Recovery in the first 12 weeks after the accident 2nd Edition 2007

2 Your Guide to Whiplash Recovery in the first 12 weeks after the accident Adapted from: Your guide to whiplash recovery in the first 12 weeks after the accident January 2001 published by the MAA Whiplash injury recovery a self-management guide by Professor Gwendolen Jull (2005), The University of Queensland, published by the Motor Accident Insurance Commission (MAIC)

3 Contents What is whiplash? What is WAD (Whiplash-Associated Disorders)? When should I seek medical advice? How is WAD treated? How long will it take me to get better? What can I do to help me get better? Treatments Treatments that are recommended Treatments that may help Treatments that are not recommended Exercises that will help Where else can I get help? Other publications

4 What is whiplash? Whiplash is what happens when someone s head moves forwards and then backwards quickly. This quick back and forth movement may cause injury to the neck. This whiplash movement often happens in car crashes. People who have been in a crash often complain of neck pain and stiffness afterwards, sometimes not until a few days after the accident. For most people the pain is mild, does not interfere with their normal activities and gradually gets better. However, for some people recovery is slower especially if the injury is more severe. Research indicates that people who carry on with their normal activities recover faster than people who stay at home and reduce their activities. Neck pain is the most common symptom associated with a whiplash injury. However, some people have more severe neck pain than others. People with whiplash may also experience: headaches pain in the shoulders and arms dizziness or altered sensation, for example, pins and needles weakness in the arms. These people should see a doctor immediately since they may have a Whiplash-Associated Disorder, or WAD as it also known. 1

5 What is WAD? The term WAD stands for Whiplash-Associated Disorders. It covers a range of neck problems resulting from the whiplash motion of the accident. These can range from no discomfort at all to very severe injuries. To help the doctor work out how serious your injury is and the most appropriate treatment, the neck problems from a whiplash have been grouped into four grades of WAD. Whiplash-Associated Disorders (WAD) Grade 0 Grade 1 Grade 2 Grade 3 Grade 4 No pain or discomfort. No physical signs of injury. Neck pain, stiffness or tenderness. No physical signs of injury. Neck pain, stiffness or tenderness and some physical signs of injury such as point tenderness or trouble turning the head. Pain, stiffness or tenderness and neurological signs of injury, such as changes to reflexes or weakness in the arms. Pain and fracture or dislocation of the neck. 2

6 When should I seek medical advice? You should seek medical advice after an accident if you have: medium to severe pain in your neck neck pain plus stiffness (you have problems turning your head) arm numbness or weakness drowsiness, nausea, vomiting, confusion any complaints that are not getting better or are getting worse. These symptoms may mean you have WAD. It is important that you see your GP for a medical assessment. A registered health professional such as your GP, physiotherapist or chiropractor is the best person to advise you about how to manage your WAD. They may also ask you to fill in some questionnaires to help them work with you to treat your injury. It is also important that you tell your GP of other health professionals who may be treating you. 3

7 How is WAD treated? Your doctor will provide you with information, advice and the recommended treatment. If your pain is mild, your doctor will advise you to continue normal daily activities and, if required, use pain-relieving medication such as paracetamol. If you have more severe pain, you may be advised to continue with light activities, use pain relieving medication and do exercises. The exercises will help to restore movement and flexibility in your neck, and ensure that your muscles are acting to support the neck. Examples of exercises are shown on pages 13 to 21. In many cases your doctor will ask that you return to check your progress, usually within a week of your first visit. Your return visit is important. In some cases (especially if there is no improvement) your doctor will send you for additional treatment. Many treatments have been used for WAD in the first 12 weeks after an accident. A Working Party of experts in this area has reviewed these treatments and grouped them into three categories: Recommended treatments; Treatments that may help (not routinely recommended); Treatments that are not recommended. More information on treatment is found on pages 9 to 12. 4

8 How long will it take me to get better? Most people will be able to continue with their normal activities, but it may take weeks, or months, for the discomfort to go away completely. An active recovery in which you continue your normal activities is the best way to recover. If you have had to reduce your normal activities, you should be able to return to them within weeks. Pain is a normal reaction to being hurt. Pain during the recovery period does not necessarily mean that further injury has occurred. It may seem that it is taking a long time for you to recover. If you are worried about this, or if your pain gets worse, see your doctor. Your doctor may decide you need an assessment by a specialist. The aim of assessment and treatment is to relieve pain and restore function, and to identify factors that may be associated with slower recovery. A positive approach is needed, but for many people with whiplash it is not possible to abolish all symptoms in the 12 week time frame covered by these Guidelines. Most people recover completely from a WAD although some take longer than others. Every injury is different. 5

9 What can I do to help me get better? Gently exercise your neck to restore movement and flexibility and to ensure that the muscles are acting to support your neck. Examples of exercises are shown on pages 13 to 21. Try to stay active. Do as many of your normal activities as possible. Staying active helps you to recover more quickly. Relaxing both body and mind will help you manage any pain more easily. Remember lessen the strain and have less pain. Stay at work if you can. People who stay at work after an accident recover more quickly than those who take time off. Don t use a collar without advice from your doctor or therapist. Most people don t need to use collars, and using one may unnecessarily slow your recovery. Managing yourself is important in the early stages of a whiplash injury. Here are some handy hints for performing your daily activities at work, at home and at leisure. Work activities Think about your work and work loads to avoid unnecessary strain on your neck. Initially avoid heavy lifting. When sitting, change your posture regularly and perform some of the gentle exercises as shown on page 16. The chair you sit on at work may need adjusting. On page 8 is an example of how to make sure you are in the correct posture at work (Figure 1). Stand up for a break at regular intervals or change position every 20 minutes. 6

10 What can I do to help me get better? Home activities Divide heavy loads (e.g., grocery shopping) into several lighter loads for carrying. Spread the tasks out and rotate them. For example, do household chores over a few days rather than all at once. Bring the task closer to you. For example, lower the clothes line to reduce the strain on your shoulders and neck while hanging out the clothes, or kneel to weed the garden. When trimming high hedges, don t stretch up too high. Consider using a stepladder to improve your position but make sure it is positioned safely. Use a wheelbarrow to take weeds to the compost bin. In the laundry, lift fewer clothes from the washing machine at once. Leisure activities Think about where and how you are sitting at the movies. Choose a seat in the centre of the theatre. By sitting straight on you can reduce neck strain and enjoy the movie. At a dinner party sit so that you can view people straight on. Sitting with your head turned to talk for prolonged periods can make it stiff. Avoid extreme prolonged postures of the neck. For example, at the hairdressers, if it hurts your neck to sit at the basin, stand and face the basin instead. When reversing your car, rotate your body to look behind you rather than only rotating your neck. When watching TV, practice your postural exercises during the advertisements. Try not to sit for too long. 7

11 When returning to sport, consider reducing the level of difficulty and the time spent doing the activity. For example, when swimming, swim fewer laps. Figure 1: Correct sitting posture at work Assess how you spend your day at work Whether it is in a motor vehicle or at a desk/computer terminal, you need to give your body a change of position throughout the day. Take a neck break. It can be as simple as standing up for a few moments to straighten your spine or stretch backwards gently. Arrange your desk, computer and chair to avoid strain on your neck. A B C D Position your screen slightly below eye level and directly in front of you. Have an adjustable chair so that you can change the height and back support. Sit with hips, knees and elbows at close to 90 degree angles. Feet flat on floor or foot stool. Document holder should be at the same eye level as the screen and close to the monitor. Use a headset if your job entails extensive use of a telephone. Reprinted with permission from Jull G, The University of Queensland 8

12 Treatments Treatments that are recommended Act as usual Pain is a normal reaction to being hurt. You may have pain but maintaining your normal activities is an important factor in getting better. Exercise Specific exercises to restore muscle control and support your neck should improve postural control and prevent unnecessary postural strain. Exercises that may help you are on pages 13 to 21. General exercise (such as walking) and activity are also important. Pain relieving medication Pain relieving medication such as paracetamol can be prescribed. Treatments that may help These treatments are not routinely recommended, but may be used, especially if you are not improving. Advice about posture Advice about how to sit and stand correctly can be helpful in addition to maintaining usual activities and exercising. The correct way to sit at your computer is on page 8. 9

13 Passive joint mobilisation A therapist gently and repetitively moves the joints in the neck region to reduce pain and restore normal movement in the neck. This can be used if it reduces your symptoms. It is important that your therapist is registered, qualified and trained to do mobilisation. Spinal manipulation A therapist applies a gentle quick single thrust to the joint to the limit of its range of movement. This produces a clicking sound. The manipulation aims to reduce pain and restore motion. It can be used if it reduces your symptoms. You should check that your health provider (medical practitioner, chiropractor, osteopath or physiotherapist) is registered, qualified and trained to do manipulation. Combination of treatments A combination of treatments such as exercise and passive joint mobilisation can be used. Anti-inflammatory medication For more severe cases, anti-inflammatories can be prescribed by your doctor in the short term to reduce pain and swelling. Use of this form of medication should be limited as it may have side effects. Traction A machine gently stretches the neck. Traction can be used with other treatments. There is no evidence that traction works for WAD, so it should only be used if it reduces your symptoms. 10

14 Treatments Acupuncture Fine needles are inserted into specific points on the body. There is no evidence that acupuncture works for WAD; it should only be used if it reduces your symptoms. Transcutaneous Electrical Nerve Stimulation (TENS), heat, ice, massage, ultrasound, laser, short-wave diathermy TENS is a low frequency, painless electric current sent through the skin to reduce pain. These passive treatments/electrotherapies, if administered by trained professionals, are additional treatment options during the first three weeks. They are used with manual and physical therapies and exercise to help you return as soon as possible to your usual activity. Surgical treatment Surgery is not required in almost all cases of WAD Grades 1 to 3. Treatments that are not recommended Cervical pillows The use of commercially-made contoured pillows is not recommended as there is no evidence to prove their usefulness. Bed rest A period of bed rest is not recommended for people with WAD Grade 1. People with WAD Grades 2 and 3 should not have bed rest for more than four days. 11

15 Collars The use of a collar, sometimes called a neck brace, should not be prescribed for WAD. If they are prescribed, they should not be used for more than 48 hours. Spray and stretch Spraying the muscle with a cold spray followed by muscle stretching is not recommended. There is no evidence this technique works. Steroid injections Injecting steroids are not recommended for WAD Grades 1 and 2. Steroid injections may be used for WAD Grade 3. Repeated steroid injections may cause harm. Injections of local anaesthetic or sterile water The injection of local anaesthetic or sterile water into nearby nerves is not recommended in the early stages of WAD. Magnetic necklaces Wearing a magnetic necklace is not recommended. There is no evidence to prove their usefulness. Pilates, Feldenkrais, Alexander Technique, massage and homeopathy These techniques are not recommended for the first 12 weeks. There is no evidence to show they work during this period. 12

16 Exercises that will help The following exercises should help to heal your neck. Perform all exercises in a slow and controlled manner. The exercises are designed to restore the movement and muscle control around your neck and to reduce unnecessary postural strain and muscle pain. When you are performing the exercises, stop and contact your doctor or therapist if you notice: dizziness, light headedness, blurred vision, fainting or disorientation sudden pain shooting down your arm, or numbness or weakness in your arm or hand unusually severe neck pain exercises consistently producing a headache, which persists. For each exercise: move smoothly and slowly, without sudden jerks. The key is precision and control. keep your mouth and jaw relaxed. Keep lips together, teeth slightly apart and let your tongue rest on the roof of your mouth. gently hold your shoulders back and down so that they are relaxed while doing all exercises (see posture correction exercise, exercise 4). 13

17 in movement exercises, try to move the same distance to each side. If one side is stiffer, move gently into the stiffness. Move to that direction a little more often. expect some discomfort, but remember exercises should not cause severe pain. Neck exercises lying down Lie down with a soft pillow under your neck, and with your knees bent up. 1. The chin nod exercise 1 Gently and slowly nod your head forward as if to say yes. Feel the muscles at the front of your neck. Stop the nodding action just before you feel the front muscles hardening. Hold the nod position for five seconds and then relax. Gently move your head back to the normal start position. Repeat up to 10 times. 1. Jull GA The management of cervical headache. Manual Therapy (4):

18 Exercises that will help 2. Head rotation Gently turn your head from one side to the other. Look where you are going. Progressively aim to turn your head far enough so your chin is in line with your shoulder and you can see the wall in line with your shoulder. Repeat 10 times to each side. 3. Shoulder blade exercise This exercise will relax and ease any tension in the muscles on top of your shoulders. It will give you pain relief. A Lie on your right side with your arm resting up on two pillows. B Roll your left shoulder blade back and across your ribs towards the centre of your back. Hold the position for 10 seconds. Repeat 5 times. A B Repeat lying on the left side for the right shoulder blade. 15

19 Exercises while sitting 4. Correct postural position Correct your posture regularly by gently straightening up your lower back and pelvis (sit tall). Now gently draw your shoulder blades back and down (women towards their bra clip). Gently tuck your chin in. Hold the position with ease for at least 10 seconds. This position will prevent and ease muscle pain and tension in your neck and shoulder muscles. Repeat the correction regularly, every half hour during the day. You can do this exercise at work, in the car, train or bus and sitting at home. 16

20 Exercises that will help 5. Neck retraction A Sit in the correct postural position as shown in exercise 4 above. B Gently draw your head back, sliding your chin back horizontally and keeping your nose pointing straight ahead. You should feel the retraction movement at the base of your neck and your neck should stay long. Repeat this 10 times every hour when sitting. A B Neck movement exercises Sit in the correct postural position as described in exercise 4. Repeat all exercises below 10 times to each side. 6. Rotation Gently turn your head from one side to the other. Look where you are going, progressively aim to see the wall in line with your shoulder. This exercise is similar to the one you did lying down. This time you do it sitting. 17

21 7. Side bending Gently tilt your head towards your shoulder and feel the gentle stretch in the muscles on the side of your neck. Perform the movement to both sides. 8. Bending and extension Gently bend your head towards your chest. Lead the movement with your chin. Moving the chin first, bring your head back to the upright position and gently roll it back to look up towards the ceiling. Leading with your chin, return your head to the upright position. 18

22 Exercises that will help Neck strengthening exercises (Exercises 9-11) should only be started later in your recovery. If unsure when to begin this, ask your treating health professional. 9. Neck strengthening exercises (isometric, no movement exercise) Sit in the correct postural position as described in exercise 4. Make sure your chin is relaxed and slightly down. Place your right hand on your right cheek. Gently try to turn your head into your fingers to look over your right shoulder but allow no movement. Hold the contraction for five seconds. Use 10% to 20% effort, no more! Repeat with the left hand on the left cheek. Do five repetitions of the holding exercise to each side. 19

23 Neck strengthening exercises whilst 4-point kneeling Firstly, adopt the 4-point kneeling position. Begin by ensuring your knees are directly under your hips, and your hands under your shoulders. Your low back should be in a neutral position that is, with a natural arch. Gently draw your belly button to your spine (10% effort). Push gently through your shoulder blades, so that your upper back is level. Draw your shoulders gently away from your ears, or toward your hips. Lift your head up so that it is level with your shoulders, but maintaining a gentle chin tucked or nod position. Once you can hold the safe 4-point kneeling position, then proceed with the neck movement exercises as described below: 10. Neck bending and extension in 4-point kneeling A Adopt the safe 4-point kneeling position. B Slowly look up toward the ceiling as far as you can go. Hold for 5-10 seconds. C Follow this by slowly bending your neck, leading the movement with a chin tuck or nodding action. Continue the neck bending movement as far as possible, aim for your chin to touch your chest. Throughout this movement you should hold the neutral lower back and shoulder blade posture described above. Perform 5-10 repetitions. A B C 20

24 Exercises that will help 11. Neck rotation in 4-point kneeling Adopt the safe 4-point kneeling position. Slowly rotate (turn your neck to one side). It is important to maintain the gentle chin tuck or nod position throughout the movement. Also, make sure your head stays level with your body, and does not drop down. If you do this exercise correctly, you should be looking over your shoulder at the end of the movement. It helps to do this exercise side on to a mirror so that you can check your head position. Repeat to the other side. Perform 5-10 repetitions. 21

25 Where else can I get help? Specialist health professionals Your GP can refer you to health professionals who are experts in treating WAD. These may include a GP who sees a lot of WAD patients, medical specialists, physiotherapists and chiropractors. Pain management clinics You would normally be sent to a pain management clinic only if your injury and/or pain is severe and long lasting. Community resources Evening and community colleges run classes in relaxation and stress management, but see your doctor before starting one of these. For the phone number of your nearest college look under Evening & Community Colleges in the phone book. Local hospitals may also run relaxation classes. Website The MAA website has general information on rehabilitation and other publications on Whiplash-Associated Disorders. Claims Advisory Service For information or assistance on a CTP claim contact the Motor Accidents Authority Claims Advisory Service on

26 Other publications This guide is meant for people injured in motor vehicle accidents and for their friends and family. The MAA also publishes technical guidelines for health professionals involved in the treatment of WAD and for CTP insurance companies. Guidelines for the Management of Acute Whiplash-Associated Disorders for Health Professionals 2nd Edition 2007 Summary Guidelines for the Management of Acute Whiplash-Associated Disorders for Health Professionals 2nd Edition 2007 Compulsory Third Party Claims Guide for the Management of Acute Whiplash-Associated Disorders An Insurer s Guide 2nd Edition 2007 Technical Report: Guidelines for the Management of Acute Whiplash- Associated Disorders 2nd Edition 2007 For copies, please contact the MAA on

27 24

28 IP10633 For more information If you have queries contact: Motor Accidents Authority Level 25, 580 George Street SYDNEY 2000 Phone: Fax: Website: Claims Advisory Service: Motor Accidents Authority NSW, You may copy, distribute, display and otherwise freely deal with this work for any purpose, provided that you attribute the Authority as the owner. However, you must obtain permission if you wish to (1) charge others for access to the work (other than at cost), (2) include the work in advertising or a product for sale, or (3) modify the work. ISBN

whiplash recovery For more information Your guide to

whiplash recovery For more information Your guide to Your guide to whiplash recovery For more information If you have queries or need copies of this publication, contact: Motor Accidents Authority Level 22 580 George Street, Sydney NSW 2000 Phone: 1300 137

More information

1st Edition 2015. Quick reference guide for the management of acute whiplash. associated disorders

1st Edition 2015. Quick reference guide for the management of acute whiplash. associated disorders 1 1st Edition 2015 Quick reference guide for the management of acute whiplash associated disorders 2 Quick reference guide for the management of acute whiplash associated disorders, 2015. This quick reference

More information

Laser Spine and Sport www.laserspineandsport.com Dr. Larry Basch, D.C., CCSP, CCEP

Laser Spine and Sport www.laserspineandsport.com Dr. Larry Basch, D.C., CCSP, CCEP Your Natural Wellness Clinic Laser Spine and Sport www.laserspineandsport.com Dr. Larry Basch, D.C., CCSP, CCEP United States Marine Corps Sports Chiropractor Quick Auto Accident Injuries What You Need

More information

Whiplash Associated Disorder (WAD)

Whiplash Associated Disorder (WAD) Information for patients Whiplash Associated Disorder (WAD) Physiotherapy Department Tel: 01473 703312 DPS ref: 05731-14(RP) Issue 3: December 2014 Review date: November 2017 The Ipswich Hospital NHS Trust,

More information

HELPFUL HINTS FOR A HEALTHY BACK

HELPFUL HINTS FOR A HEALTHY BACK HELPFUL HINTS FOR A HEALTHY BACK 1. Standing and Walking For correct posture, balance your head above your shoulders, eyes straight ahead, everything else falls into place. Try to point toes straight ahead

More information

ADVICE FOR PATIENTS WITH NECK PAIN

ADVICE FOR PATIENTS WITH NECK PAIN ADVICE FOR PATIENTS WITH NECK PAIN Patient Information Leaflet Physiotherapy Department (Information sheet code SHOT/SHOA) A SMOKING FREE ENVIRONMENT WAHT-TH-007-1 - Version 1.2 Dear Patient This advice

More information

Whiplash Associated Disorder

Whiplash Associated Disorder Whiplash Associated Disorder Bourassa & Associates Rehabilitation Centre What is Whiplash? Whiplash is a non-medical term used to describe neck pain following hyperflexion or hyperextension of the tissues

More information

How to treat your injured neck

How to treat your injured neck How to treat your injured neck Exceptional healthcare, personally delivered Your neck is made up of a number of bones bound together by strong discs and ligaments. It is also protected by strong muscles.

More information

Exercise Module. A New Leaf. Choices for Healthy Living

Exercise Module. A New Leaf. Choices for Healthy Living Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active

More information

Whiplash. Whiplash is part of our modern lives. One in 200 of us will suffer from it at some point but it is rarely serious.

Whiplash. Whiplash is part of our modern lives. One in 200 of us will suffer from it at some point but it is rarely serious. Whiplash www.physiofirst.org.uk Whiplash is part of our modern lives. One in 200 of us will suffer from it at some point but it is rarely serious. Most people make a full return to health. What you do

More information

Premier patient information. Whiplash. Whiplash Exercises

Premier patient information. Whiplash. Whiplash Exercises Premier patient information Whiplash Whiplash Exercises Keep moving! It may be painful but you ll get back to normal much quicker. Moving forward (in fact - moving in any direction!) Movement is the key

More information

X-Plain Neck Exercises Reference Summary

X-Plain Neck Exercises Reference Summary X-Plain Neck Exercises Reference Summary Introduction Exercising your neck can make it stronger, more flexible and reduce neck pain that is caused by stress and fatigue. This reference summary describes

More information

Cervical Exercise: How important is it? What can be done? The Backbone of Spine Treatment. North American Spine Society Public Education Series

Cervical Exercise: How important is it? What can be done? The Backbone of Spine Treatment. North American Spine Society Public Education Series Cervical Exercise: The Backbone of Spine Treatment How important is it? What can be done? North American Spine Society Public Education Series Important: If you have had an accident that started your neck

More information

Neck Pain. www.physiofirst.org.uk

Neck Pain. www.physiofirst.org.uk Neck Pain www.physiofirst.org.uk Neck pain is common. The cause can be obvious like an accident or more subtle when related to a repetitive task or prolonged position. There are many triggers for neck

More information

Schiffert Health Center www.healthcenter.vt.edu. Neck Pain (Cervical Strain) COMMON CAUSES: QUICK TREATMENT : NECK PAIN TREATING NECK PAIN:

Schiffert Health Center www.healthcenter.vt.edu. Neck Pain (Cervical Strain) COMMON CAUSES: QUICK TREATMENT : NECK PAIN TREATING NECK PAIN: Schiffert Health Center www.healthcenter.vt.edu Patient Information: Neck Pain (Cervical Strain) COMMON CAUSES: Neck pain may be triggered by a specific event, such a sport injury or motor vehicle accident.

More information

Functional rehab after breast reconstruction surgery

Functional rehab after breast reconstruction surgery Functional rehab after breast reconstruction surgery UHN A guide for women who had DIEP, latissimus dorsi with a tissue expander or implant, or two-stage implant based breast reconstruction surgery Read

More information

Fact sheet Exercises for older adults undergoing rehabilitation

Fact sheet Exercises for older adults undergoing rehabilitation Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,

More information

ROTATOR CUFF HOME EXERCISE PROGRAM

ROTATOR CUFF HOME EXERCISE PROGRAM ROTATOR CUFF HOME EXERCISE PROGRAM Contact us! Vanderbilt Sports Medicine Medical Center East, South Tower, Suite 3200 1215 21st Avenue South Nashville, TN 37232-8828 For more information on this and other

More information

Emergency Department. Whiplash neck sprain. Advice for patients

Emergency Department. Whiplash neck sprain. Advice for patients Emergency Department Whiplash neck sprain Advice for patients What is a whiplash neck sprain? A whiplash neck sprain occurs when your head is suddenly jolted backwards and forwards in a whip-like movement.

More information

Info. from the nurses of the Medical Service. LOWER BACK PAIN Exercise guide

Info. from the nurses of the Medical Service. LOWER BACK PAIN Exercise guide Info. from the nurses of the Medical Service LOWER BACK PAIN Exercise guide GS/ME 03/2009 EXERCISE GUIDE One of the core messages for people suffering with lower back pain is to REMAIN ACTIVE. This leaflet

More information

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal

More information

Cast removal what to expect #3 Patient Information Leaflet

Cast removal what to expect #3 Patient Information Leaflet Cast removal what to expect #3 Patient Information Leaflet SM466 Now your cast is off, self help is the key! Follow the advice given to you by your doctor and the staff in the clinic. Your skin will be

More information

MOON SHOULDER GROUP. Rotator Cuff Home Exercise Program. MOON Shoulder Group

MOON SHOULDER GROUP. Rotator Cuff Home Exercise Program. MOON Shoulder Group MOON Shoulder Group For information regarding the MOON Shoulder Group, talk to your doctor or contact: Rosemary Sanders 1215 21 st Avenue South 6100 Medical Center East Vanderbilt University Medical Center

More information

Rehabilitation after shoulder dislocation

Rehabilitation after shoulder dislocation Physiotherapy Department Rehabilitation after shoulder dislocation Information for patients This information leaflet gives you advice on rehabilitation after your shoulder dislocation. It is not a substitute

More information

Rotator Cuff Home Exercise Program MOON SHOULDER GROUP

Rotator Cuff Home Exercise Program MOON SHOULDER GROUP Rotator Cuff Home Exercise Program MOON SHOULDER GROUP Introduction The MOON Shoulder group is a Multi-center Orthopaedic Outcomes Network. In other words, it is a group of doctors from around the country

More information

Cardiac Rehab Program: Stretching Exercises

Cardiac Rehab Program: Stretching Exercises Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles

More information

Take a few minutes for yourself and incorporate some Office Yoga into your daily routine.

Take a few minutes for yourself and incorporate some Office Yoga into your daily routine. OFFICE YOGA Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause

More information

Mike s Top Ten Tips for Reducing Back Pain

Mike s Top Ten Tips for Reducing Back Pain Mike s Top Ten Tips for Reducing Back Pain The following article explains ways of preventing, reducing or eliminating back pain. I have found them to be very useful to myself, my clients and my patients.

More information

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface. Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface

More information

UPPER QUADRANT PAC. Do only those exercises that I have checked off for you to do independently. THINGS TO AVOID

UPPER QUADRANT PAC. Do only those exercises that I have checked off for you to do independently. THINGS TO AVOID UPPER QUADRANT PAC Most common pain / disfunction syndromes occur as a result of a combination of poor posture habit and imbalanced muscle groups. The following exercise protocols will address the most

More information

whiplash injury Recovery a self help guide 2nd edition

whiplash injury Recovery a self help guide 2nd edition whiplash injury Recovery a self help guide 2nd edition About the authors Professor Gwendolen Jull is the Professor of Physiotherapy and a specialist physiotherapist who leads the Cervical Spine and Whiplash

More information

whiplash injury Recovery a self help guide 2nd edition

whiplash injury Recovery a self help guide 2nd edition whiplash injury Recovery a self help guide 2nd edition About the authors Professor Gwendolen Jull is the Professor of Physiotherapy and a specialist physiotherapist who leads the Cervical Spine and Whiplash

More information

Whiplash Injury Advice Sheet

Whiplash Injury Advice Sheet Whiplash Injury Advice Sheet What is whiplash? You can get whiplash if your head is suddenly jolted backwards and forwards in a whip-like movement. This type of neck injury often happens in car crashes.

More information

Injuries from lifting, loading, pulling or pushing can happen to anyone in any industry. It is important to be aware of the risks in your workplace.

Injuries from lifting, loading, pulling or pushing can happen to anyone in any industry. It is important to be aware of the risks in your workplace. Workplace safety: lifting One of the biggest concerns in the workplace is lifting and loading. When you lift something, the load on your spine increases and your spine can only bear so much before it is

More information

Whiplash and Whiplash- Associated Disorders

Whiplash and Whiplash- Associated Disorders Whiplash and Whiplash- Associated Disorders North American Spine Society Public Education Series What Is Whiplash? The term whiplash might be confusing because it describes both a mechanism of injury and

More information

Exercises for older people

Exercises for older people Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the

More information

SHOULDER PULL DOWNS. To learn efficient use of the shoulder blades and arms while maintaining a neutral spine position.

SHOULDER PULL DOWNS. To learn efficient use of the shoulder blades and arms while maintaining a neutral spine position. SHOULDER INTRODUCT ION Welcome to your shoulder exercise program The exercises in the program are designed to improve your shoulder mobility, posture and the control of the muscles in your neck and shoulder

More information

Do s and Don ts with Low Back Pain

Do s and Don ts with Low Back Pain Do s and Don ts with Low Back Pain Sitting Sit as little as possible and then only for short periods. Place a supportive towel roll at the belt line of the back especially when sitting in a car. When getting

More information

Spine Conditioning Program Purpose of Program

Spine Conditioning Program Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

Preventing Overuse Injuries at Work

Preventing Overuse Injuries at Work Preventing Overuse Injuries at Work The Optimal Office Work Station Use an adjustable chair with good lumbar support. Keep your feet flat on a supportive surface (floor or foot rest). Your knees should

More information

Welcome to your LOW BACK PAIN treatment guide

Welcome to your LOW BACK PAIN treatment guide Welcome to your LOW BACK PAIN treatment guide You are receiving this guide because you have recently experienced low back pain. Back pain is one of the most common musculoskeletal problems treated in medicine

More information

Neck Exercises for Car Accident Victims 3 Steps to a Healthier Neck

Neck Exercises for Car Accident Victims 3 Steps to a Healthier Neck Neck Exercises for Car Accident Victims 3 Steps to a Healthier Neck DR BARRY L. MARKS CHIROPRACTOR AUTHOR LECTURER Neck Exercises for Car Accident Victims 3 Steps to a Healthier Neck 2012 Dr. Barry L.

More information

Neck Injuries and Disorders

Neck Injuries and Disorders Neck Injuries and Disorders Introduction Any part of your neck can be affected by neck problems. These affect the muscles, bones, joints, tendons, ligaments or nerves in the neck. There are many common

More information

Rotator Cuff and Shoulder Conditioning Program. Purpose of Program

Rotator Cuff and Shoulder Conditioning Program. Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

Lower Back Pain www.spireperform.com 01283 576333

Lower Back Pain www.spireperform.com 01283 576333 Lower Back Pain www.spireperform.com 01283 576333 Low back pain can be caused through deficiencies in movement, posture and your lower limbs or pelvis. The advice in this booklet aims to help with relieving

More information

Whiplash Recovery Important Facts 1

Whiplash Recovery Important Facts 1 02866328200 Whiplash Recovery Important Facts 1 What is whiplash? You can get whiplash if your head is suddenly jolted backwards and forwards in a whip-like movement. The tissues around your neck are overstretched,

More information

Injury Prevention for the Back and Neck

Injury Prevention for the Back and Neck Injury Prevention for the Back and Neck www.csmr.org We have created this brochure to provide you with information regarding: Common Causes of Back and Neck Injuries and Pain Tips for Avoiding Neck and

More information

A Patient s Guide to Rib Joint Pain

A Patient s Guide to Rib Joint Pain A Patient s Guide to Rib Joint Pain Anatomy Where are the rib joints? Your rib cage is made up of twelve pairs of ribs. The ribs attach to the spine in the back, and to the breastbone in the front. The

More information

Stretching in the Office

Stretching in the Office Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside

More information

Neck Pain HealthshareHull Information for Guided Patient Management

Neck Pain HealthshareHull Information for Guided Patient Management HealthshareHull Information for Guided Patient Management Index Introduction 2 The neck (cervical spine) anatomy 2 What are the common types of neck pain? 3 What are the common symptoms associated with

More information

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips

More information

STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP

STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP General Guidelines-Best Practices: The following guidelines are applicable to office workers who sit at a desk and/or work on computers.

More information

Brachial Plexus Palsy

Brachial Plexus Palsy Patient and Family Education Brachial Plexus Palsy A Therapy Guide for Your Baby Brachial Plexus Palsy is caused by trauma to the nerves of the arm. This trauma may have caused muscle weakness, lack of

More information

CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552

CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552 CHAPTER : BACK & ABDOMINAL STRETCHES Standing Quad Stretch ) Stand and grasp right ankle with same hand, use a wall or chair to Lower maintain Back balance with left hand. Maintain an upright Stretches

More information

KNEE EXERCISE PROGRAM

KNEE EXERCISE PROGRAM KNEE PROGRAM INTRODUCT ION Welcome to your knee exercise program. The exercises in the program are designed to improve your knee stability and strength of the muscles around your knee and hip. The strength

More information

Wrist Fracture. Please stick addressograph here

Wrist Fracture. Please stick addressograph here ORTHOPAEDIC UNIT: 01-293 8687 /01-293 6602 UPMC BEACON CENTRE FOR ORTHOPAEDICS: 01-2937575 PHYSIOTHERAPY DEPARTMENT: 01-2936692 GUIDELINES FOR PATIENTS FOLLOWING WRIST FRACTURE Please stick addressograph

More information

Physical & Occupational Therapy

Physical & Occupational Therapy In this section you will find our recommendations for exercises and everyday activities around your home. We hope that by following our guidelines your healing process will go faster and there will be

More information

Cervical Spondylosis (Arthritis of the Neck)

Cervical Spondylosis (Arthritis of the Neck) Copyright 2009 American Academy of Orthopaedic Surgeons Cervical Spondylosis (Arthritis of the Neck) Neck pain is extremely common. It can be caused by many things, and is most often related to getting

More information

HOPE EXERCISE RECOVERY RESOURCES RELATIONSHIPS INFORMATION REHABILITATION PREVENTION SELF ADVOCACY RELATIONSHIPS MOVEMENT. A Stroke Recovery Guide

HOPE EXERCISE RECOVERY RESOURCES RELATIONSHIPS INFORMATION REHABILITATION PREVENTION SELF ADVOCACY RELATIONSHIPS MOVEMENT. A Stroke Recovery Guide INFORMATION REHABILITATION PREVENTION SELF ADVOCACY RECOVERY HOPE A Stroke Recovery Guide RELATIONSHIPS MOVEMENT RESOURCES RELATIONSHIPS EXERCISE www.stroke.org CHAPTER FOUR Movement and Exercise Moving

More information

A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca

A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca www.healthyworkplaceweek.ca A Stretch-Break Program for Your Workplace! Why is stretching at work important? Sitting at a desk or computer; or standing at your work station for extended periods of time

More information

Auto Accident Questionnaire

Auto Accident Questionnaire Auto Accident Questionnaire Patient s Name: Date Of Accident: Date: Social History: (please complete the following, check all boxes that apply) Are you: Married Single Divorced Widowed # of Children: #

More information

Australian Centre for Agricultural Health and Safety. Farming with Back Pain

Australian Centre for Agricultural Health and Safety. Farming with Back Pain Australian Centre for Agricultural Health and Safety Farming with Back Pain 2008 Australian Centre for Agricultural Health and Safety All rights reserved Title: Farming with Back Pain Authors: Boughton

More information

Axillary Lymph Node Dissection: Instructions/Exercises

Axillary Lymph Node Dissection: Instructions/Exercises Axillary Lymph Node Dissection: Instructions/Exercises The following activities have been approved by your physician to help you increase the motion and strength of your shoulder and improve your posture

More information

Exercises for Low Back Injury Prevention

Exercises for Low Back Injury Prevention DIVISION OF AGRICULTURE RESEARCH & EXTENSION University of Arkansas System Family and Consumer Sciences Increasing Physical Activity as We Age Exercises for Low Back Injury Prevention FSFCS38 Lisa Washburn,

More information

Strengthening Exercises - Below Knee Amputation

Strengthening Exercises - Below Knee Amputation Strengthening Exercises - Below Knee Amputation These exercises will help you strengthen your muscles to best use your prosthetic leg. Do these exercises as directed by your therapist or doctor. Do the

More information

Bankart Repair For Shoulder Instability Rehabilitation Guidelines

Bankart Repair For Shoulder Instability Rehabilitation Guidelines Bankart Repair For Shoulder Instability Rehabilitation Guidelines Phase I: The first week after surgery. Goals:!! 1. Control pain and swelling! 2. Protect the repair! 3. Begin early shoulder motion Activities:

More information

Computer Workstation Ergonomic Self Evaluation

Computer Workstation Ergonomic Self Evaluation Computer Workstation Ergonomic Self Evaluation Use this guidance to perform a preliminary evaluation of your workstation, and make any adjustments that are necessary to achieve a correct neutral posture.

More information

total hip replacement

total hip replacement total hip replacement EXCERCISE BOOKLET patient s name: date of surgery: physical therapist: www.jointpain.md Get Up and Go Joint Program Philosophy: With the development of newer and more sophisticated

More information

Basic Training Exercise Book

Basic Training Exercise Book Basic Training Exercise Book Basic Training Exercise Book Instructions The exercises are designed to challenge the major muscles groups every day, approximately every 2 to 3 hours., for a total of 6 times

More information

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

More information

Exercise and advice after breast cancer surgery

Exercise and advice after breast cancer surgery Exercise and advice after breast cancer surgery Irving Building Physiotherapy All Rights Reserved 2015. Document for issue as handout. Role of the physiotherapist Exercises for the first week following

More information

Lower Body Exercise One: Glute Bridge

Lower Body Exercise One: Glute Bridge Lower Body Exercise One: Glute Bridge Lying on your back hands by your side, head on the floor. Position your feet shoulder width apart close to your glutes, feet facing forwards. Place a theraband/mini

More information

Range of Motion Exercises

Range of Motion Exercises Range of Motion Exercises Range of motion (ROM) exercises are done to preserve flexibility and mobility of the joints on which they are performed. These exercises reduce stiffness and will prevent or at

More information

INTRODUCTION TO POSITIONING. MODULE 3: Positioning and Carrying

INTRODUCTION TO POSITIONING. MODULE 3: Positioning and Carrying MODULE 3: Positioning and Carrying Blankets, pillows and towels, sandbags, carpet on the floor, a doll with floppy limbs that can be positioned i.e. not a hard plastic doll, display materials. Icebreaker

More information

Lower Back Pain An Educational Guide

Lower Back Pain An Educational Guide Lower Back Pain An Educational Guide A publication from the Center of Pain Medicine and Physiatric Rehabilitation 2002 Medical Parkway Ste 150 1630 Main St Ste 215 Annapolis, MD 21401 Chester, MD 21619

More information

Low Back Pain: Exercises

Low Back Pain: Exercises Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you

More information

Cervicothoracic Mobility Exercises

Cervicothoracic Mobility Exercises Cervicothoracic Mobility Exercises Upper Cervical Mobility Exercises... 2 Lower Cervical Mobility Exercises... 3 Cervicothoracic Junction Mobility Exercises... 4 1 st Rib Mobility Exercises... 5 Cervical

More information

FROZEN SHOULDER OXFORD SHOULDER & ELBOW CLINIC INFORMATION FOR YOU. Frozen Shoulder FROZEN SHOULDER

FROZEN SHOULDER OXFORD SHOULDER & ELBOW CLINIC INFORMATION FOR YOU. Frozen Shoulder FROZEN SHOULDER OXFORD SHOULDER & ELBOW CLINIC INFORMATION FOR YOU Frozen Shoulder The aim of this information sheet is to give you some understanding of the problem you may have with your shoulder. It has been divided

More information

McMaster Spikeyball Therapy Drills

McMaster Spikeyball Therapy Drills BODY BLOCKS In sequencing Breathing and Tempo Flexibility / Mobility and Proprioception (feel) Upper body segment Middle body segment Lower body segment Extension / Static Posture Office / Computer Travel

More information

Premier Orthopaedic Pathway. Physiotherapy after dynamic hip screw (DHS)

Premier Orthopaedic Pathway. Physiotherapy after dynamic hip screw (DHS) Premier Orthopaedic Pathway Physiotherapy after dynamic hip screw (DHS) The surgery After a fractured hip a dynamic hip screw (DHS) is used to hold the bones in place while the fracture heals. It allows

More information

Hip Conditioning Program. Purpose of Program

Hip Conditioning Program. Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

are you reaching your full potential...

are you reaching your full potential... T h e r e s n o s u c h t h i n g a s b a d e x e r c i s e - j u s t e x e r c i s e d o n e b a d l y FIT for sport are you reaching your full potential... These tests are a series of exercises designed

More information

For Deep Pressure Massage

For Deep Pressure Massage T H E R A C A N E O W N E R S M A N U A L For Deep Pressure Massage Thera Cane is a self massager used to apply pressure to sore muscles. The unique design of the Thera Cane lets you apply deep pressure

More information

Lateral pterygoid muscle Medial pterygoid muscle

Lateral pterygoid muscle Medial pterygoid muscle PATIENT INFORMATION BOOKLET Trismus Normal Jaw Function The jaw is a pair of bones that form the framework of the mouth and teeth. The upper jaw is called the maxilla. The lower jaw is called the mandible.

More information

COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES

COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES Listed are a few of the most common overuse injuries associated with cycling long distances. 1. Cervical and upper back

More information

SpineFAQs. Whiplash. What causes this condition?

SpineFAQs. Whiplash. What causes this condition? SpineFAQs Whiplash Whiplash is defined as a sudden extension of the cervical spine (backward movement of the neck) and flexion (forward movement of the neck). This type of trauma is also referred to as

More information

Sheet 1A. Treating short/tight muscles using MET. Pectorals. Upper trapezius. Levator scapula

Sheet 1A. Treating short/tight muscles using MET. Pectorals. Upper trapezius. Levator scapula Sheet 1A Treating short/tight muscles using MET Pectorals Once daily lie at edge of bed holding a half-kilo can, arm out sideways. Raise arm and hold for 10 seconds, then allow arm to hang down, stretching

More information

Temple Physical Therapy

Temple Physical Therapy Temple Physical Therapy A General Overview of Common Neck Injuries For current information on Temple Physical Therapy related news and for a healthy and safe return to work, sport and recreation Like Us

More information

Back Safety and Lifting

Back Safety and Lifting Back Safety and Lifting Structure of the Back: Spine The spine is the part of the back that supports the trunk and head. It protects the spinal cord as well as giving flexibility to the body. Vertebrae

More information

Rehabilitation. Rehabilitation. Walkers, Crutches, Canes

Rehabilitation. Rehabilitation. Walkers, Crutches, Canes Walkers, Crutches, Canes These devices provide support through your arms to limit the amount of weight on your operated hip. Initially, after a total hip replacement you will use a walker to get around.

More information

Information for patients Exercise and advice after breast cancer surgery

Information for patients Exercise and advice after breast cancer surgery Information for patients Exercise and advice after breast cancer surgery Physiotherapy Salford Royal NHS Foundation Trust Stott Lane, Salford, M6 8HD Telephone: 0161 206 5328 Page 1 of 5 Role of the physiotherapist

More information

Edema Exercises. Rehabilitation Home Program. To Improve Drainage

Edema Exercises. Rehabilitation Home Program. To Improve Drainage Rehabilitation Home Program Edema Exercises To Improve Drainage You will improve your lymph flow by doing a few exercises each day. These exercises are an important part of your home program. They may

More information

Care at its Best! Foam Roller Exercise Program

Care at its Best! Foam Roller Exercise Program Foam Roller Exercise Program Foam rollers are a popular new addition the gym, physical therapy clinics or homes. Foam rollers are made of lightweight polyethyline foam. Cylindrical in shape, foam rollers

More information

Rehabilitation. Rehabilitation. Walking after Total Knee Replacement. Continuous Passive Motion Device

Rehabilitation. Rehabilitation. Walking after Total Knee Replacement. Continuous Passive Motion Device Walking after Total Knee Replacement After your TKR, continue using your walker or crutches until your surgeons tells you it is okay to stop using them. When turning with a walker or crutches DO NOT PIVOT

More information

Preventing Falls. Strength and balance exercises for healthy ageing

Preventing Falls. Strength and balance exercises for healthy ageing Preventing Falls Strength and balance exercises for healthy ageing Exercise should be comfortable and fun. To get the most out of your home exercise book, join a class for older people to check your exercises

More information

MELT Mini Map For Motorcyclists

MELT Mini Map For Motorcyclists MELT Mini Map For Motorcyclists The MELT Self-Treatment Tools needed for this monthʼs Mini Map can be found online at store.meltmethod.com. Depending on which tools you have on hand, you can start with

More information

Herniated Lumbar Disc

Herniated Lumbar Disc Herniated Lumbar Disc North American Spine Society Public Education Series What Is a Herniated Disc? The spine is made up of a series of connected bones called vertebrae. The disc is a combination of strong

More information

Physiotherapy Database Exercises for people with Spinal Cord Injury

Physiotherapy Database Exercises for people with Spinal Cord Injury Physiotherapy Database Exercises for people with Spinal Cord Injury Compiled by the physiotherapists associated with the following Sydney (Australian) spinal units : Last Generated on Mon Mar 29 16:57:20

More information

Aquatic Exercises: Upper Body Strengthening

Aquatic Exercises: Upper Body Strengthening Aquatic Exercises: Upper Body Strengthening These exercises will strengthen your muscles in your arms, shoulders, chest and neck. Exercising in water allows you to have less stress on your joints. When

More information

INSTRUCTIONAL MATERIALS: REFERENCES: a. PAEC School Safety Manual b. Any locally produced Back Injury pamphlet TRAINING AIDS:

INSTRUCTIONAL MATERIALS: REFERENCES: a. PAEC School Safety Manual b. Any locally produced Back Injury pamphlet TRAINING AIDS: LESSON TOPIC: AVERAGE TIME: BACK INJURY PREVENTION 30 Minutes INSTRUCTIONAL MATERIALS: REFERENCES: a. PAEC School Safety Manual b. Any locally produced Back Injury pamphlet TRAINING AIDS: a. Handout #1

More information