Rehabilitation | Conditioning Program

After an injury or surgery, an exercise conditioning program can help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program can also help you return to sports and other recreational activities.

If your posture or activities are a problem, make it a habit to stretch those muscles regularly. If you have back pain from sitting at a desk all day, stretches that reverse that posture could help.

Body Part Exercises


Radial tunnel syndrome occurs when the radial nerve is compressed. This can happen if the radial tunnel is too small.  Repetitive movements, such as twisting movements of the forearm, forceful wrist movements, gripping, and pinching can irritate, stretch, or compress the nerve.

Foot And Ankle Stretch

After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.

Knee Stretch

Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles help your knee joint absorb shock.

Hip Stretch

Your hip flexors, which allow you to lift your knees and flex at the waist, are located on your upper thighs.  Learn how to maintain a comfortable and healthy hip posture, with Stretches. These postures are gears to make your body more flexible and agile.

Shoulder Stretch

informing you in the right methods to do weightlifting and working out.


Strengthening the muscles that support your spine will help keep your back and upper body stable. Keeping these muscles strong can relieve back pain and prevent further injury.

Back Stretch

The best way to prevent injury is by having strong, flexible muscles and joints which resist strain and injury. With some simple cases of back pain, certain exercises can help relieve some pain episodes. Remember, never do any exercise that causes increased pain.



Stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is what’s called a static stretch, and there’s no harm in stretching that way as long you don’t stretch until it hurts.

But studies suggest a dynamic stretch is just as effective, and sometimes better, especially before your workout.

A dynamic stretch, like the Standing Cat-Camel, moves a muscle group fluidly through an entire range of motion.

StretchIf you have pain related to neck or back problems, you should first visit our  pain management specialist to determine the cause of your pain. They will determine the best treatment for you.


      • Never do any exercise that causes increased pain.
      • Never do any exercise after an injury related to a traumatic event, such as a fall or sports injury or any onset of pain that has emerged suddenly.
      • Consult one of our specialists first.


      • We recognize that people will diagnose and treat themselves.
      • We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention.
      • In some cases exercise may be inappropriate.
      • Remember, if you diagnose or treat yourself, you assume the responsibility for your actions.
      • You should never do any exercise that causes increased pain.
      • You should never do any exercise that places body weight on a weakened or injured limb or back.

Should You Stretch Before Exercise?

Not necessarily. It’s not proven to help prevent injury, curb muscle soreness after exercise, or improve your performance.

Static stretching before exercise can weaken performance, such as sprint speed, in studies. The most likely reason is that holding the stretch tires out your muscles.

You should warm up by doing dynamic stretches, which are like your workout but at a lower intensity. A good warm-up before a run could be a brisk walk, walking lunges, leg swings, high steps, or “butt kicks” (slowly jogging forward while kicking toward your rear end).

Start slowly, and gradually ramp up the intensity.

Should You Stretch After Exercise?

This is a great time to stretch. Everyone is more flexible after exercise, because you’ve increased the circulation to those muscles and joints and you’ve been moving them.

If you do static stretches, you’ll get the most benefit from them now.

After you go for a run or weight-train, you walk around a little to cool down. Then you do some stretching. 

Can You Stretch Anytime?

It is not a must that you stretch before or after your regular workout. It is simply important that you stretch sometime.

This can be when you wake up, before bed, or during breaks at work.

Stretching or flexibility should be a part of a regular program

People also ask

Individuals suffering from chronic pain can enjoy a number of benefits of physical activity and exercise. Physical activity reduces chronic pain by building muscle strength and flexibility, reducing fatigue, reducing pain sensitivity, and reducing inflammation.
Best exercises to relieve chronic pain
  • Aerobic exercise. Able to be performed on land or in water, aerobic exercises include walking, cycling, jogging, running, and swimming. …
  • Strength/resistance training. …
  • Aquatic exercise. …
  • Flexibility exercise. …
  • Motor control exercise. …
  • Balance training. …
  • Tai chi. …
  • Yoga.
These techniques are tried-and-true strategies — when used consistently and together — to help you manage chronic pain:
  1. Stretch, practice good posture and move gently. …
  2. Stay active. …
  3. Reduce stress and practice relaxation techniques. …
  4. Pace yourself. …
  5. Address other conditions that worsen pain.


Chronic pain is an abnormal response and doesn’t improve with time. It can occur in the absence of tissue damage and persist long after the body heals. It changes how nerves and the brain process pain, as misfiring nerve signals continue to tell the body it hurts.


Tips on coping with chronic pain
  1. Manage your stress. Emotional and physical pain are closely related, and persistent pain can lead to increased levels of stress. …
  2. Talk to yourself constructively. Positive thinking is a powerful tool. …
  3. Become active and engaged. …
  4. Find support. …
  5. Consult a professional.
  • Nociceptive Pain: Typically the result of tissue injury. …
  • Inflammatory Pain: An abnormal inflammation caused by an inappropriate response by the body’s immune system. …
  • Neuropathic Pain: Pain caused by nerve irritation. …
  • Functional Pain: Pain without obvious origin, but can cause pain.
7 Natural Remedies For Muscle Pain
  1. Raw onions. Although all vegetables are essential for health, onions are one of the most beneficial for reducing pain. …
  2. CBD. CBD is a substance that has a very controversial history. …
  3. Apple Cider Vinegar. …
  4. Epsom Salt. …
  5. Try Some Exercises. …
  6. Olive Oil. …
  7. Cherry Juice.