Stretching Exercises
Proposed simple structure for patients:
- Warm-up: 5–10 minutes of light exercise (walking, cycling, elliptical).
- Targeted Strengthening: 2–3 times a week, train important muscle groups around the affected joint (e.g., thighs, glutes, core).
- Stretching: After exercise or on separate days, hold each stretch for 20–30 seconds, do not bounce.
- Foam rolling: 2–3 times a week, slowly roll out muscles, starting with low intensity.
Note: Pain during the exercise should be maximally mild.
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