Resources<\/h4><\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretches<\/h1><\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div>\nDaily stretches help maintain muscle and joint flexibility; they prepare them for the variety of movements they\u2019ll perform throughout the day and protect injuries caused by jerky or accidental movements. They also alleviate tensions and anxiety caused by modern life stresses. Practice these exercises in a relaxed manner, breathing naturally and regularly. Slowly stretch: never induce painful sensations.<\/h6>\nMake sure to practice the stretches slowly, pain-free and without bouncing.<\/h6>\n\n\n\n\n\n\n\nIf you are in acute pain, please consult your doctor before booking an appointment at Spa Vert. Do not do any of these suggestions if you have restricted range of motion or have any pain when trying them.<\/em><\/h6>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div><\/div>![\"\"](\"https:\/\/spavert.com\/wp-content\/uploads\/2026\/01\/Resource_SpaVert_E20.jpg\")
<\/a><\/div><\/div><\/div>![\"\"](\"https:\/\/spavert.com\/wp-content\/uploads\/2026\/01\/Resource_SpaVert_E21.jpg\")
<\/a><\/div><\/div><\/div>![\"\"](\"https:\/\/spavert.com\/wp-content\/uploads\/2026\/01\/Resource_SpaVert_E22.jpg\")
<\/a><\/div><\/div><\/div>![\"\"](\"https:\/\/spavert.com\/wp-content\/uploads\/2026\/01\/Resource_SpaVert_E23.jpg\")
<\/a><\/div><\/div><\/div>![\"\"](\"https:\/\/spavert.com\/wp-content\/uploads\/2026\/01\/Resource_SpaVert_E24.jpg\")
<\/a><\/div><\/div><\/div>![\"\"](\"https:\/\/spavert.com\/wp-content\/uploads\/2026\/01\/Resource_SpaVert_E25.jpg\")
<\/a><\/div><\/div><\/div>![\"\"](\"https:\/\/spavert.com\/wp-content\/uploads\/2026\/01\/Resource_SpaVert_E26.jpg\")
<\/a><\/div><\/div><\/div>![\"\"](\"https:\/\/spavert.com\/wp-content\/uploads\/2026\/01\/Resource_SpaVert_E27.jpg\")
<\/a><\/div><\/div><\/div><\/div><\/i><\/div><\/i><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Sciatica<\/h2><\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretch to Help With Injury:<\/p><\/h5><\/span><\/div><\/div><\/div>Piriformis stretch. Lying on your back with knees bent, bring your ankle towards the opposite thigh, near the knee. Reach your hands behind that thigh and draw it in towards your torso. Hold for 5-10 breaths then switch sides.<\/p>\n<\/div>
<\/div><\/div><\/span>Treatments to Help<\/p><\/h5><\/span><\/div><\/div><\/div>Osteopathy<\/a>
Injury<\/a><\/p>\n<\/div><\/div><\/div>![](\"https:\/\/spavert.com\/wp-content\/uploads\/2026\/01\/Lower-back_Stretch1a.jpg\" "\\"Lower-back_Stretch1a\\"")
<\/span><\/div><\/div><\/div>![](\"https:\/\/spavert.com\/wp-content\/uploads\/2026\/01\/Lower-back_Stretch1b.jpg\" "\\"Lower-back_Stretch1b\\"")
<\/span><\/div><\/div><\/div><\/div><\/div><\/span>Shoulders & Arms<\/p><\/h2><\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretch 1<\/p><\/h5><\/span><\/div><\/div><\/div>Stand beside a wall with the arm extended at shoulder height, palm flat on the wall and open the chest. Can be done with elbow at 90 degrees. Hold 5 breaths\/side and repeat 2x.<\/p>\n<\/div><\/div><\/div>
![](\"https:\/\/spavert.com\/wp-content\/uploads\/2026\/01\/ShouldersArms_Stretch1a.jpg\" "\\"ShouldersArms_Stretch1a\\"")
<\/span><\/div><\/div><\/div>![](\"https:\/\/spavert.com\/wp-content\/uploads\/2026\/01\/ShouldersArms_Stretch1b.jpg\" "\\"ShouldersArms_Stretch1b\\"")
<\/span><\/div><\/div><\/div><\/div><\/div><\/span>Modification<\/p><\/h5><\/span><\/div><\/div><\/div>You may also do both shoulders at the same time by using a corner, bending the arms to a 90 degree, palms onto walls, drawing chest towards corner. 5-10 breaths.<\/p>\n<\/div><\/div><\/div>
![](\"https:\/\/spavert.com\/wp-content\/uploads\/2026\/01\/ShoulderArms_Stretch1b.jpg\" "\\"ShoulderArms_Stretch1b\\"")
<\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretch 2<\/p><\/h5><\/span><\/div><\/div><\/div>Bend one arm and bring the palm of that hand towards the middle of your back. Draw the elbow towards the midline of the body and backwards keeping your neck and neck in neutral alignment. Hold for 5-10 breaths then switch sides.<\/p>\n<\/div><\/div><\/div>
![](\"https:\/\/spavert.com\/wp-content\/uploads\/2026\/01\/ShouldersArms_Stretch2.jpg\" "\\"ShouldersArms_Stretch2\\"")
<\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Tips to Help With Frozen Shoulder<\/p><\/h5><\/span><\/div><\/div><\/div>It is basically a question of gently and progressively getting the shoulder moving again.
The following exercises can help:<\/strong><\/p>\n\n- Getting the arm up over your head<\/li>\n
- Getting the arm to externally rotate while lying down<\/li>\n
- Getting the arm to externally rotate while standing<\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div><\/span>
Treatments to Help<\/h5><\/span><\/div><\/div><\/div>Osteopathy<\/a>
\nInjury<\/a><\/p>\n<\/div><\/div><\/div><\/div><\/div><\/span>Plantar Fasciitis<\/h2><\/span><\/div><\/div><\/div><\/div><\/div><\/span>Tips to Help With Plantar Fasciitis<\/h5><\/span><\/div><\/div><\/div>\n- Rest is extremely important. Use pain as your guide; if your feet hurt while standing or walking, limit the time spent on your feet.<\/li>\n<\/ul>\n
\n- Ice the area under the heel and arch several times a day\u2014especially after prolonged standing, walking and activity\u2014to reduce inflammation and enable proper healing.<\/li>\n<\/ul>\n
\n- A frozen water bottle or reusable gel ice pack is a great way to relieve pain at the end of a long day on your feet.<\/li>\n<\/ul>\n
\n- TIPS: Keep a few frozen water bottles handy to use after an activity or work. While sitting on the couch, at your desk or eating a meal at the table, sooth your foot by applying ice under the arch with a frozen water bottle. Gel icepacks can also be used by wrapping it around your foot with tensor bandage for about 5-10 minutes. Remember when using an icepack, to always protect your skin with a layer of clothing or dish towel to prevent an ice burn.<\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div><\/span>
Stretch<\/h5><\/span><\/div><\/div><\/div>With one foot forward, raise the front of your foot while keeping your heel on the ground. Then bend your knee at an approximate angle of 15 to 20 degrees. Change feet and repeat. Complete 3 sets of 30 seconds.<\/p>\n<\/div><\/div><\/div>
<\/div><\/div>
Stretches<\/h1><\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div>\nDaily stretches help maintain muscle and joint flexibility; they prepare them for the variety of movements they\u2019ll perform throughout the day and protect injuries caused by jerky or accidental movements. They also alleviate tensions and anxiety caused by modern life stresses. Practice these exercises in a relaxed manner, breathing naturally and regularly. Slowly stretch: never induce painful sensations.<\/h6>\nMake sure to practice the stretches slowly, pain-free and without bouncing.<\/h6>\n\n\n\n\n\n\n\nIf you are in acute pain, please consult your doctor before booking an appointment at Spa Vert. Do not do any of these suggestions if you have restricted range of motion or have any pain when trying them.<\/em><\/h6>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/div><\/i><\/div><\/i><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Sciatica<\/h2><\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretch to Help With Injury:<\/p><\/h5><\/span><\/div><\/div><\/div>Piriformis stretch. Lying on your back with knees bent, bring your ankle towards the opposite thigh, near the knee. Reach your hands behind that thigh and draw it in towards your torso. Hold for 5-10 breaths then switch sides.<\/p>\n<\/div>
<\/div><\/div><\/span>Treatments to Help<\/p><\/h5><\/span><\/div><\/div><\/div>Osteopathy<\/a>
Injury<\/a><\/p>\n<\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/div><\/div><\/span>Shoulders & Arms<\/p><\/h2><\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretch 1<\/p><\/h5><\/span><\/div><\/div><\/div>Stand beside a wall with the arm extended at shoulder height, palm flat on the wall and open the chest. Can be done with elbow at 90 degrees. Hold 5 breaths\/side and repeat 2x.<\/p>\n<\/div><\/div><\/div>
<\/span><\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/div><\/div><\/span>Modification<\/p><\/h5><\/span><\/div><\/div><\/div>You may also do both shoulders at the same time by using a corner, bending the arms to a 90 degree, palms onto walls, drawing chest towards corner. 5-10 breaths.<\/p>\n<\/div><\/div><\/div>
<\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretch 2<\/p><\/h5><\/span><\/div><\/div><\/div>Bend one arm and bring the palm of that hand towards the middle of your back. Draw the elbow towards the midline of the body and backwards keeping your neck and neck in neutral alignment. Hold for 5-10 breaths then switch sides.<\/p>\n<\/div><\/div><\/div>
<\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Tips to Help With Frozen Shoulder<\/p><\/h5><\/span><\/div><\/div><\/div>It is basically a question of gently and progressively getting the shoulder moving again.
The following exercises can help:<\/strong><\/p>\n\n- Getting the arm up over your head<\/li>\n
- Getting the arm to externally rotate while lying down<\/li>\n
- Getting the arm to externally rotate while standing<\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div><\/span>
Treatments to Help<\/h5><\/span><\/div><\/div><\/div>Osteopathy<\/a>
\nInjury<\/a><\/p>\n<\/div><\/div><\/div><\/div><\/div><\/span>Plantar Fasciitis<\/h2><\/span><\/div><\/div><\/div><\/div><\/div><\/span>Tips to Help With Plantar Fasciitis<\/h5><\/span><\/div><\/div><\/div>\n- Rest is extremely important. Use pain as your guide; if your feet hurt while standing or walking, limit the time spent on your feet.<\/li>\n<\/ul>\n
\n- Ice the area under the heel and arch several times a day\u2014especially after prolonged standing, walking and activity\u2014to reduce inflammation and enable proper healing.<\/li>\n<\/ul>\n
\n- A frozen water bottle or reusable gel ice pack is a great way to relieve pain at the end of a long day on your feet.<\/li>\n<\/ul>\n
\n- TIPS: Keep a few frozen water bottles handy to use after an activity or work. While sitting on the couch, at your desk or eating a meal at the table, sooth your foot by applying ice under the arch with a frozen water bottle. Gel icepacks can also be used by wrapping it around your foot with tensor bandage for about 5-10 minutes. Remember when using an icepack, to always protect your skin with a layer of clothing or dish towel to prevent an ice burn.<\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div><\/span>
Stretch<\/h5><\/span><\/div><\/div><\/div>With one foot forward, raise the front of your foot while keeping your heel on the ground. Then bend your knee at an approximate angle of 15 to 20 degrees. Change feet and repeat. Complete 3 sets of 30 seconds.<\/p>\n<\/div><\/div><\/div>
<\/div><\/div>
Daily stretches help maintain muscle and joint flexibility; they prepare them for the variety of movements they\u2019ll perform throughout the day and protect injuries caused by jerky or accidental movements. They also alleviate tensions and anxiety caused by modern life stresses. Practice these exercises in a relaxed manner, breathing naturally and regularly. Slowly stretch: never induce painful sensations.<\/h6>\nMake sure to practice the stretches slowly, pain-free and without bouncing.<\/h6>\n\n\n\n\n\n\n\nIf you are in acute pain, please consult your doctor before booking an appointment at Spa Vert. Do not do any of these suggestions if you have restricted range of motion or have any pain when trying them.<\/em><\/h6>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/div><\/i><\/div><\/i><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Sciatica<\/h2><\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretch to Help With Injury:<\/p><\/h5><\/span><\/div><\/div><\/div>Piriformis stretch. Lying on your back with knees bent, bring your ankle towards the opposite thigh, near the knee. Reach your hands behind that thigh and draw it in towards your torso. Hold for 5-10 breaths then switch sides.<\/p>\n<\/div>
<\/div><\/div><\/span>Treatments to Help<\/p><\/h5><\/span><\/div><\/div><\/div>Osteopathy<\/a>
Injury<\/a><\/p>\n<\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/div><\/div><\/span>Shoulders & Arms<\/p><\/h2><\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretch 1<\/p><\/h5><\/span><\/div><\/div><\/div>Stand beside a wall with the arm extended at shoulder height, palm flat on the wall and open the chest. Can be done with elbow at 90 degrees. Hold 5 breaths\/side and repeat 2x.<\/p>\n<\/div><\/div><\/div>
<\/span><\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/div><\/div><\/span>Modification<\/p><\/h5><\/span><\/div><\/div><\/div>You may also do both shoulders at the same time by using a corner, bending the arms to a 90 degree, palms onto walls, drawing chest towards corner. 5-10 breaths.<\/p>\n<\/div><\/div><\/div>
<\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretch 2<\/p><\/h5><\/span><\/div><\/div><\/div>Bend one arm and bring the palm of that hand towards the middle of your back. Draw the elbow towards the midline of the body and backwards keeping your neck and neck in neutral alignment. Hold for 5-10 breaths then switch sides.<\/p>\n<\/div><\/div><\/div>
<\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Tips to Help With Frozen Shoulder<\/p><\/h5><\/span><\/div><\/div><\/div>It is basically a question of gently and progressively getting the shoulder moving again.
The following exercises can help:<\/strong><\/p>\n\n- Getting the arm up over your head<\/li>\n
- Getting the arm to externally rotate while lying down<\/li>\n
- Getting the arm to externally rotate while standing<\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div><\/span>
Treatments to Help<\/h5><\/span><\/div><\/div><\/div>Osteopathy<\/a>
\nInjury<\/a><\/p>\n<\/div><\/div><\/div><\/div><\/div><\/span>Plantar Fasciitis<\/h2><\/span><\/div><\/div><\/div><\/div><\/div><\/span>Tips to Help With Plantar Fasciitis<\/h5><\/span><\/div><\/div><\/div>\n- Rest is extremely important. Use pain as your guide; if your feet hurt while standing or walking, limit the time spent on your feet.<\/li>\n<\/ul>\n
\n- Ice the area under the heel and arch several times a day\u2014especially after prolonged standing, walking and activity\u2014to reduce inflammation and enable proper healing.<\/li>\n<\/ul>\n
\n- A frozen water bottle or reusable gel ice pack is a great way to relieve pain at the end of a long day on your feet.<\/li>\n<\/ul>\n
\n- TIPS: Keep a few frozen water bottles handy to use after an activity or work. While sitting on the couch, at your desk or eating a meal at the table, sooth your foot by applying ice under the arch with a frozen water bottle. Gel icepacks can also be used by wrapping it around your foot with tensor bandage for about 5-10 minutes. Remember when using an icepack, to always protect your skin with a layer of clothing or dish towel to prevent an ice burn.<\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div><\/span>
Stretch<\/h5><\/span><\/div><\/div><\/div>With one foot forward, raise the front of your foot while keeping your heel on the ground. Then bend your knee at an approximate angle of 15 to 20 degrees. Change feet and repeat. Complete 3 sets of 30 seconds.<\/p>\n<\/div><\/div><\/div>
<\/div><\/div>
If you are in acute pain, please consult your doctor before booking an appointment at Spa Vert. Do not do any of these suggestions if you have restricted range of motion or have any pain when trying them.<\/em><\/h6>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/div><\/i><\/div><\/i><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Sciatica<\/h2><\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretch to Help With Injury:<\/p><\/h5><\/span><\/div><\/div><\/div>Piriformis stretch. Lying on your back with knees bent, bring your ankle towards the opposite thigh, near the knee. Reach your hands behind that thigh and draw it in towards your torso. Hold for 5-10 breaths then switch sides.<\/p>\n<\/div>
<\/div><\/div><\/span>Treatments to Help<\/p><\/h5><\/span><\/div><\/div><\/div>Osteopathy<\/a>
Injury<\/a><\/p>\n<\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/div><\/div><\/span>Shoulders & Arms<\/p><\/h2><\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretch 1<\/p><\/h5><\/span><\/div><\/div><\/div>Stand beside a wall with the arm extended at shoulder height, palm flat on the wall and open the chest. Can be done with elbow at 90 degrees. Hold 5 breaths\/side and repeat 2x.<\/p>\n<\/div><\/div><\/div>
<\/span><\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/div><\/div><\/span>Modification<\/p><\/h5><\/span><\/div><\/div><\/div>You may also do both shoulders at the same time by using a corner, bending the arms to a 90 degree, palms onto walls, drawing chest towards corner. 5-10 breaths.<\/p>\n<\/div><\/div><\/div>
<\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretch 2<\/p><\/h5><\/span><\/div><\/div><\/div>Bend one arm and bring the palm of that hand towards the middle of your back. Draw the elbow towards the midline of the body and backwards keeping your neck and neck in neutral alignment. Hold for 5-10 breaths then switch sides.<\/p>\n<\/div><\/div><\/div>
<\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Tips to Help With Frozen Shoulder<\/p><\/h5><\/span><\/div><\/div><\/div>It is basically a question of gently and progressively getting the shoulder moving again.
The following exercises can help:<\/strong><\/p>\n\n- Getting the arm up over your head<\/li>\n
- Getting the arm to externally rotate while lying down<\/li>\n
- Getting the arm to externally rotate while standing<\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div><\/span>
Treatments to Help<\/h5><\/span><\/div><\/div><\/div>Osteopathy<\/a>
\nInjury<\/a><\/p>\n<\/div><\/div><\/div><\/div><\/div><\/span>Plantar Fasciitis<\/h2><\/span><\/div><\/div><\/div><\/div><\/div><\/span>Tips to Help With Plantar Fasciitis<\/h5><\/span><\/div><\/div><\/div>\n- Rest is extremely important. Use pain as your guide; if your feet hurt while standing or walking, limit the time spent on your feet.<\/li>\n<\/ul>\n
\n- Ice the area under the heel and arch several times a day\u2014especially after prolonged standing, walking and activity\u2014to reduce inflammation and enable proper healing.<\/li>\n<\/ul>\n
\n- A frozen water bottle or reusable gel ice pack is a great way to relieve pain at the end of a long day on your feet.<\/li>\n<\/ul>\n
\n- TIPS: Keep a few frozen water bottles handy to use after an activity or work. While sitting on the couch, at your desk or eating a meal at the table, sooth your foot by applying ice under the arch with a frozen water bottle. Gel icepacks can also be used by wrapping it around your foot with tensor bandage for about 5-10 minutes. Remember when using an icepack, to always protect your skin with a layer of clothing or dish towel to prevent an ice burn.<\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div><\/span>
Stretch<\/h5><\/span><\/div><\/div><\/div>With one foot forward, raise the front of your foot while keeping your heel on the ground. Then bend your knee at an approximate angle of 15 to 20 degrees. Change feet and repeat. Complete 3 sets of 30 seconds.<\/p>\n<\/div><\/div><\/div>
<\/div><\/div>
<\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/div>Sciatica<\/h2><\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretch to Help With Injury:<\/p><\/h5><\/span><\/div><\/div><\/div>Piriformis stretch. Lying on your back with knees bent, bring your ankle towards the opposite thigh, near the knee. Reach your hands behind that thigh and draw it in towards your torso. Hold for 5-10 breaths then switch sides.<\/p>\n<\/div>
<\/div><\/div><\/span>Treatments to Help<\/p><\/h5><\/span><\/div><\/div><\/div>Osteopathy<\/a>
Injury<\/a><\/p>\n<\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/div><\/div><\/span>Shoulders & Arms<\/p><\/h2><\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretch 1<\/p><\/h5><\/span><\/div><\/div><\/div>Stand beside a wall with the arm extended at shoulder height, palm flat on the wall and open the chest. Can be done with elbow at 90 degrees. Hold 5 breaths\/side and repeat 2x.<\/p>\n<\/div><\/div><\/div>
<\/span><\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/div><\/div><\/span>Modification<\/p><\/h5><\/span><\/div><\/div><\/div>You may also do both shoulders at the same time by using a corner, bending the arms to a 90 degree, palms onto walls, drawing chest towards corner. 5-10 breaths.<\/p>\n<\/div><\/div><\/div>
<\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Stretch 2<\/p><\/h5><\/span><\/div><\/div><\/div>Bend one arm and bring the palm of that hand towards the middle of your back. Draw the elbow towards the midline of the body and backwards keeping your neck and neck in neutral alignment. Hold for 5-10 breaths then switch sides.<\/p>\n<\/div><\/div><\/div>
<\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/span>Tips to Help With Frozen Shoulder<\/p><\/h5><\/span><\/div><\/div><\/div>It is basically a question of gently and progressively getting the shoulder moving again.
The following exercises can help:<\/strong><\/p>\n\n- Getting the arm up over your head<\/li>\n
- Getting the arm to externally rotate while lying down<\/li>\n
- Getting the arm to externally rotate while standing<\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div><\/span>
Treatments to Help<\/h5><\/span><\/div><\/div><\/div>Osteopathy<\/a>
\nInjury<\/a><\/p>\n<\/div><\/div><\/div><\/div><\/div><\/span>Plantar Fasciitis<\/h2><\/span><\/div><\/div><\/div><\/div><\/div><\/span>Tips to Help With Plantar Fasciitis<\/h5><\/span><\/div><\/div><\/div>\n- Rest is extremely important. Use pain as your guide; if your feet hurt while standing or walking, limit the time spent on your feet.<\/li>\n<\/ul>\n
\n- Ice the area under the heel and arch several times a day\u2014especially after prolonged standing, walking and activity\u2014to reduce inflammation and enable proper healing.<\/li>\n<\/ul>\n
\n- A frozen water bottle or reusable gel ice pack is a great way to relieve pain at the end of a long day on your feet.<\/li>\n<\/ul>\n
\n- TIPS: Keep a few frozen water bottles handy to use after an activity or work. While sitting on the couch, at your desk or eating a meal at the table, sooth your foot by applying ice under the arch with a frozen water bottle. Gel icepacks can also be used by wrapping it around your foot with tensor bandage for about 5-10 minutes. Remember when using an icepack, to always protect your skin with a layer of clothing or dish towel to prevent an ice burn.<\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div><\/span>
Stretch<\/h5><\/span><\/div><\/div><\/div>With one foot forward, raise the front of your foot while keeping your heel on the ground. Then bend your knee at an approximate angle of 15 to 20 degrees. Change feet and repeat. Complete 3 sets of 30 seconds.<\/p>\n<\/div><\/div><\/div>
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Stretch to Help With Injury:<\/p><\/h5><\/span> Piriformis stretch. Lying on your back with knees bent, bring your ankle towards the opposite thigh, near the knee. Reach your hands behind that thigh and draw it in towards your torso. Hold for 5-10 breaths then switch sides.<\/p>\n<\/div> Treatments to Help<\/p><\/h5><\/span> Osteopathy<\/a> Shoulders & Arms<\/p><\/h2><\/span> Stretch 1<\/p><\/h5><\/span> Stand beside a wall with the arm extended at shoulder height, palm flat on the wall and open the chest. Can be done with elbow at 90 degrees. Hold 5 breaths\/side and repeat 2x.<\/p>\n<\/div><\/div><\/div> Modification<\/p><\/h5><\/span> You may also do both shoulders at the same time by using a corner, bending the arms to a 90 degree, palms onto walls, drawing chest towards corner. 5-10 breaths.<\/p>\n<\/div><\/div><\/div> Stretch 2<\/p><\/h5><\/span> Bend one arm and bring the palm of that hand towards the middle of your back. Draw the elbow towards the midline of the body and backwards keeping your neck and neck in neutral alignment. Hold for 5-10 breaths then switch sides.<\/p>\n<\/div><\/div><\/div> Tips to Help With Frozen Shoulder<\/p><\/h5><\/span> It is basically a question of gently and progressively getting the shoulder moving again. Osteopathy<\/a> With one foot forward, raise the front of your foot while keeping your heel on the ground. Then bend your knee at an approximate angle of 15 to 20 degrees. Change feet and repeat. Complete 3 sets of 30 seconds.<\/p>\n<\/div><\/div><\/div>
Injury<\/a><\/p>\n<\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/span><\/div><\/div><\/div><\/span><\/div><\/div><\/div>
The following exercises can help:<\/strong><\/p>\n\n
Treatments to Help<\/h5><\/span>
\nInjury<\/a><\/p>\n<\/div><\/div><\/div>Plantar Fasciitis<\/h2><\/span>
Tips to Help With Plantar Fasciitis<\/h5><\/span>
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Stretch<\/h5><\/span>