Wonderful!

You're very welcome!

You are welcome, yogeetaramchandania6379! We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care. -Kristine

@@ExercisesForInjuries thank you for the link to the website. I am reading through the article about my condition and ways to cure it. Thank you again 🙏

@@yogeetaramchandani6379 Hi, yogeetaramchandani6379! You are welcome. We are glad you find our page beneficial. Please don’t hesitate to contact us should you need further assistance. Thank you!

Hi Karla Cristobal! This is Kristine of EFI. We appreciate your feedback. We are glad to hear that you find our exercises useful. You may also find these routine beneficial and here are the links: exercisesforinjuries.com/what-to-do-about-knee-buckling/ exercisesforinjuries.com/10-reasons-you-should-take-a-20-minute-walk-today/ Hope these help. Please let us know should you need further assistance. Wishing you well. Thank you.

Good day The Stitcher Twin! Thank you for checking out our KZfaq channel. If you have any questions or concern please let us know. Share this to someone who may benefit from it. Thank you and have a nice day! - Mico

Hi, puckmarin! This is Kristine. We appreciate your feedback. You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine

Hi there, Sandra Van Den Driesen! Thank you for watching our video and trying them out! Let us know how it works out for you! Thanks as well for the feedback! ~ Mary of EFI

Same here ☺☺ Thanks so much

Glad it was helpful!

Hi Ravella Pranitha! Thank you for checking out our post. Glad to know that you find it helpful. Feel free to share this to your family and friends and see how others find it helpful as well. Have a great day! ~Rogieno

Hi, sameerdaksha! This is Kristine. Thank for your kind feedback. We are glad you find our video helpful. Stretching exercises after walking are crucial for various reasons. They improve flexibility, aiding in muscle recovery, reducing the risk of injury, and promoting better posture. Additionally, post-walking stretching enhances blood circulation, reduces stress, and can serve as a form of mental relaxation. Incorporating a variety of stretches targeting major muscle groups is recommended for an effective post-walking routine, but it should always be done gently and without causing pain to reap these benefits. You may also find this article beneficial if you enjoy walking. Exercises For A Worry-Free Standing And Walking exercisesforinjuries.com/exercises-to-improve-walking/ We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. We wish you well Thank you.

Hi,TheRialGlamLife! Thank you for your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that we have an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.

Thank you for the great feedback, +Suzette Macabodbod! ~Leslie of EFI

You are welcome, angelwolf5089. This is Kristine from Exercises for Injuries. We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.

You are welcome, florespilot! You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine

Hi, ashokgautam1787! We appreciate your feedback. We are surely glad that you feel relaxed. You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine

Thank you N Ali! We are glad you find this video helpful. Let us know if you have any questions or if we can provide assistance in any way. Take care! -Zyra

Hi There Marc, Thank you for visiting our KZfaq channel. If you have any concern please let us know. Share this to your family and friends. Have a nice day! ~Mylah

You are welcome, lisatran4089! We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care. - Kristine

Hi Charisse Schneider! You are welcome. Thank you for your feedback. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine

Hi, @norma5257! This is Kristine. We are glad to hear that you love these stretches. What Rick meant was that set 1 and 2 reps on each site. You will need to do 2 reps on the left and 2 reps on the right. We hope this helps. You also find this article beneficial to have A Worry Free Standing and Walking. Here’s the link Exercises For A Worry-Free Standing And Walking exercisesforinjuries.com/exercises-to-improve-walking/ We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. We wish you well. Thank you.

Hi Palak Palak! Thank you for your feedback. Our apologies for the delay on our response for we may have missed your comment. This will inspire us to post more content to help as many as we can. Please check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc. Have a lovely day! ~Kristine

Hi trxmedia! You are welcome. We are delighted to hear that you find our program helpful. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine

You are welcome, Mahsa! This is Kristine. We do hope you will no longer need to walk for 2 hours.  Although walking is a great way to improve your mood but walking too long may cause injury. Our apologies for the delay on our response for we may have missed your response. Thank you for checking out our content. Please do check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc. Have a lovely day! ~Kristine

@@ExercisesForInjuries thank you so much for your care 🤍🤍 I'm ok and I really appreciate your response

Hi Laura. Thank you for checking our video. We are glad that you find it interesting. Should you need assistance don’t hesitate to contact us. You can give us a message or reach us at support@ExercisesForInjuries.com. Have a good day. ~ Jeff

I don't wanna come off as a creep but you look amazing for your age!

Hi, BE fiTnEsS! This is Kristine from Exercises for Injuries. We appreciate your feedback. We are glad to hear that you find our video useful. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care.

@@ExercisesForInjuries what's your Instagram Kristine?

@@RiShAbH_651 Hi BE fiTnEsS! You can check out our content as well on our Instagram account. You can search for us and our handle is Exercises for Injuries. You can click on this link for our profile instagram.com/exercisesforinjuries/. Hope this helps. Take care! Thank you. -Kristine

Hi Lyran 28! This is Kristine. We are glad to hear that you have given the exercises a go. If doing the exercises causes low back spasm you can consider decreasing the intensity. It will also help to do core strengthening exercises so that you can better support your spine. Here are some exercises you can consider: exercisesforinjuries.com/3-great-core-exercises-that-you-can-do-if-you-cant-get-on-the-floor/ exercisesforinjuries.com/1-tip-on-how-to-engage-your-core-properly/ Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you

Hi @TheYazmanian, Greetings. I hope you are doing well. This is Cherry from the Healthcare Specialist Team. We answer health and wellness questions on behalf of Rick Kaselj. Thank you for checking our video. Indeed, downward dog is a great pose for stretching the calves, and pedaling it out can help to deepen the stretch. Aside from this, here’s another stretch that you can try for your calves: > Wall-assisted seated calf stretch Sit on the ground with your back against a wall. Extend one leg in front of you with your heel on the ground and your toes pointing up. Bend your other leg and place the sole of your foot on the inner thigh of your extended leg. Lean forward until you feel a stretch in the calf of your extended leg. Hold the stretch for 30 seconds and repeat on the other side. To deepen the stretch, you can gently press your hands down on your extended leg. And here are some helpful tips you can do after walking aside from stretching: Cool down. After your walk, take a few minutes to cool down. This will help your body gradually return to its resting state. You can cool down by walking slowly, doing some light stretches, or sitting down and relaxing. Hydrate. It is important to drink plenty of water before, during, and after your walk. This will help to prevent dehydration and replenish the fluids you lose through sweat. Eat a healthy snack. If you are feeling hungry after your walk, eat a healthy snack such as a piece of fruit, a handful of nuts, or a yogurt. This will help to refuel your body and promote recovery. Take a shower or bath. A warm shower or bath can help to relax your muscles and ease any soreness. Get some rest. It is important to get enough rest after your walk. This will help your body to recover and repair itself. For more helpful tips about health and wellness, you can also visit our website: exercisesforinjuries.com/ And for more comprehensive programs about injury, pain and other medical conditions, you can also visit our shopify store: store.exercisesforinjuries.com/ I hope this additional information is beneficial to you. Should you need further assistance, feel free to send us a message. Take care!

@@ExercisesForInjuries Wow what a wonderfully detailed response. I absolutely appreciate such a well informed message. Thank you for taking the time to write me. Definitely subscribing now!!

​@@TheYazmanian Thank you for subscribing. Please let us know if you need further assistance. We'll be glad to assist. We wish you well. Thank you. -Kristine

Hi Shawna , Thank you for watching and subscribing. If you have any concern please let us know. You may contact as at support@exercisesforinjuries.com if you need assistance. I hope this will help. Have a lovely day! - Mico

Hi Naz, thank you for visiting us. Enjoy Rick's exercise. Great day ahead! ~Mylah

Hi Sapien Flow Systema Geneva! Thank you for your feedback. Our apologies for the delay on our response as we may have missed your comment. Please do let us know should you need further assistance. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine

Thank you, +gracia fernandes! ~Leslie of EFI

Hi @joycejasmine7747! This is Kristine. Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn. As for your weight loss, once you've determined that you're ready to lose weight, you'll need the proper tools to set your plan in motion. Keep in mind that a healthy rate of weight loss is 1 to 2 pounds per week. Losing weight at this slow and steady pace gives you the best chance of maintaining your progress long-term. It's helpful to get an idea of how many calories your body requires to lose or maintain weight. This weight loss calculator will help you set a daily calorie target to achieve your weight loss goals. This calorie deficit can be achieved through a combination of mindful eating and increased physical activity. Focus on making healthy choices each day and give it time to see progress on the scale or in your body measurements. Consistency is the key to success. If you're not losing weight as quickly as you had hoped don't get discouraged. Remember, your goal needs to be attainable, so be willing to adjust and set new goals if the old ones aren't working for you. Even a little bit of progress can benefit your overall health and well-being. Focus on small changes that add up over time. Here are some articles that you may find beneficial in reaching your weight loss goal. Why Is Weight Loss So Difficult? exercisesforinjuries.com/weight-loss-difficult/ 7 Best Foods for Encouraging Weight Loss exercisesforinjuries.com/7-best-foods-for-encouraging-weight-loss/ We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. We wish you well. Thank you.

@@ExercisesForInjuries never expected this detailed response but thank you so very much!! God Bless you

Hey There Santosh, Thank you for visiting our youtube channel, Share this to your friends and family and subscribe to us we have more videos store for you. Cheers! ~Mylah

Hi Kanjuri! This is Jennifer. There is no standard rule in working out. The duration will really depend on the person's tolerance and physical capability as long as you don't push yourself too hard to the extent of causing muscle soreness and pain. Continuity and consistency are the keys. A period of rest is also important in order to rest and relax the muscles. Remember to start off slowly and build up gradually. Don’t push yourself too hard, too fast: progression in fitness occurs over weeks and months, not days. Increase only one exercise variable at a time - how long your exercise session lasts (duration), how hard you work during the exercise (intensity) or the number of exercise sessions each week (frequency) - and only by a small amount. Hope this suits you well.

Hi Mohd Istiyak Ali! This is Kristine of EFI. Here are some exercises you can consider exercisesforinjuries.com/foam-rolling-piriformis/ and exercisesforinjuries.com/5-easy-exercises-for-hip-pain-relief/. Hope this helps. Thank you.

Hi +MOHD. RASHED! Leslie here from EFI. Sorry to learn about your leg pain. I suggest that you also visit the EFI blog at exercisesforinjuries.com/. There's a good chance that Rick has a video, article, or interview that can help you out. If there's anything else we can help you with, please do not hesitate to contact our support team at Support@ExercisesforInjuries.com. Take care!

Hi Uma Pipdika! This is Kristine. Spasms can be caused by inactivity or muscle weakness. We need to note that even our sleep position may be a factor in circulation and nerve issues. So, you may want to examine how you sleep to see if it might be causing the spasm. Sometimes when our body gets low in fluids and electrolytes, our muscles become more vulnerable to spasms. Some may continue sweating and losing fluids while sleeping so make sure to check your room’s temperature. Foot spasms may arise in the overnight hours. Deficiencies in vitamins B-12, thiamin, folate, and other B vitamins may lead to nerve damage leading to spasm. If you suspect you may have a nutritional deficiency, contact your doctor. A simple blood test can reveal your levels and indicate to your doctor if any supplementation or other treatment for underlying conditions is necessary. If you’re experiencing foot spasm on a regular basis, particularly if they’re debilitating, make an appointment with your doctor. Your doctor can help you identify what’s causing the spasm so that you can return to your regular quality of life. If you’re only experiencing occasional cramps, they’re probably not a cause for concern, but it’s a good idea to rule out simple issues (like overexertion or weight is more than what you can handle at the given time) that could be causing them. If this doesn’t solve the problem or if the cramps continue to get worse and more frequent, contact your doctor. In the meantime, consider doing resistance exercises using lighter weights or simply use your own weight and work your way up. Consider doing stretching exercises to improve our flexibility. Moist heat may help relax your muscles. Put moist heat on the sore area for 10 to 15 minutes at a time before you do warm-up and stretching exercises. Moist heat includes heat patches or moist heating pads that you can buy at most drugstores, a wet washcloth or towel that has been heated in a microwave or the dryer, or a hot shower. Don’t use heat if you have swelling. Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.

@@ExercisesForInjuries my goodness ..doctor...i have never seen such a knowledgable doctor in my life...thnks u sl muchhhhhjb..

@@poonamsonii Hi Uma! You are welcome. We do hope you find them beneficial. Please don’t hesitate to contact us should you need further assistance. Take care! -Kristine

Hi Atharva! This is Kristine from the Healthcare Specialist Team. After a run, it will be great to do some stretches. Here are some exercises that may help: 5 Stretches You Have To Do After You Run exercisesforinjuries.com/5-stretches-you-have-to-do-after-you-run/ 5-minute Post-run Stretch Routine exercisesforinjuries.com/5-minute-post-run-stretch-routine/ We do hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.

Hi, @malinijaiswal8841! This is Kristine. You can start by doing 1 set with 2 repetition on each side. The intensity of the exercise is light and the hold would be 20 seconds. Once you become familiar with the routine or you wish you do more stretches you can opt to do another set. You may also find this article beneficial to have A Worry Free Standing and Walking. Here’s the link Exercises For A Worry-Free Standing And Walking exercisesforinjuries.com/exercises-to-improve-walking/ We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. We wish you well. Thank you.

Hi Snesha Mishra! This is Kirstine from Exercises for Injuries. The exercises can be done after walking. Here are more exercises you can do after running: exercisesforinjuries.com/runners-you-need-to-do-these-3-exercises-that-prevent-knee-pain/ exercisesforinjuries.com/5-exercises-to-relieve-knee-pain-after-running/ Hope this helps. Please let us know should you need further assistance. Please let us know should you need further assistance. Wishing you well. Thank you.

Hi Christopher! This is Kristine of EFI. Yes, you can do stretching before walking. Just as you can get injured doing sports and activities, you can also hurt yourself while stretching if certain precautions are not taken. One is warm-up by doing some sort of dynamic activity for at least 5 minutes example of which would be walking, jumping jack or march in place. What is important is you to allow your muscles to warm up or increase blood flow. Others include: • Do not bounce. This can tug on tendons and muscle insertion points instead of what you want to do, which is lengthen the muscle. In addition, bouncing can create small tears in the muscle, and as they heal scar tissue forms which can make the muscle more stiff and less flexible. Basically, bouncing can lead to hypermobile joints and muscle imbalances. Instead, use slow, smooth movements when performing your stretch. • Do not press down with great force. Just like bouncing, this can put unwanted pressure on the tendons, ligaments, and insertion points; thus making you more prone to injury or overstretching. • Do not hold your breath while stretching. If we have learned anything from yoga, the breath can help you stretch deeper. Inhale as you rest and exhale as you initially do the work. Hope this helps. Thank you.

Hi Imran! This is Jennifer. Thank you for reaching out to us. Your pain is a classic example of a "shin splint". Shin splint is a pain felt along the front of your lower leg, at the shin bone. This pain concentrates in the lower leg between the knee and ankle. The pain of shin splints is from the inflammation of the muscles, tendons, and bone tissue around your shin. Shin splints are a common problem for runners, gymnasts, dancers, and military recruits. Shin splints are an overuse problem. You get shin splints from overloading your leg muscles, tendons or shin bone. Shin splints happen from overuse with too much activity or an increase in training. Most often, the activity is high impact and repetitive exercise of your lower legs. This is why runners, dancers, and gymnasts often get shin splints. Common activities that cause shin splints are: >Running, especially on hills. If you are a new runner, you are at greater risk for shin splints. >Increasing your days of training. >Increasing the intensity of training, or going a longer distance. >Doing exercise that has frequent stops and starts, such as dancing, basketball, or military training. Who are at risk for shin splints? >Those who have flat feet or a very rigid foot arches. >Those who work out on hard surfaces, such as running on the street or playing basketball or tennis on a hard court. >Those who do not wear the proper shoes. > Those who wear worn out shoes. Running shoes lose over half of their shock absorbing ability after 250 miles (400 kilometers) of use. Meanwhile, here are some of the things you can do to ease discomfort and pain: >Ice your shins. Ice several times a day for 3 days or until pain is gone. >Do stretching exercises. >Take ibuprofen, naproxen, or aspirin to decrease swelling and to help with pain. Know these medicines have side effects and can cause ulcers and bleeding. Talk to your doctor about how much you can take. >Use arch supports. Talk with your doctor and physical therapist about wearing the proper shoes, and about special shock-absorbing insoles or orthotics to wear inside your shoes. >Work with a physical therapist. They can use therapies that may help with the pain. They can teach you exercises to strengthen your leg muscles. If you wish to have a comprehensive approach to your condition, I would like to recommend a program that is specifically designed to address shin splints. Please check this link for more details: store.exercisesforinjuries.com/products/shin-splints-solved-digital-download?_pos=1&_psq=shin%20&_ss=e&_v=1.0 Should you have further concerns, please let us know.

HI Jennifer.Thanks for the response.Actually the pain is not in the bone but in the MUSCLE on the right side of the bone.The pain is in the curve shaped right side muscle.And it hurts too much during and after walk but gets fine after one to two hours and becomes normal.

@@imranmumtaz3409 This is Jennifer. Shin splints are a muscle injury, and the pain fades once the muscle is warmed up. Shin splints happen when the muscles, tendons and bone tissue around your shin bone - the tibia - become inflamed. Please remember that the muscles are attached to the bone and the pain may either be felt on the muscles on either side of the bone or the bone itself. Hope this shed light on some confusion.

@@ExercisesForInjuries Now I got it.Thanks.

One more thing that was ambiguous in my previous commment.That is the one or two hour I told was after I am done with the walk.It means when I come home after walk,the pain remains for one or two hour.Anyways,thanks for the knowledge you shared with me and for the helpful videos.I am very grateful.

Hi Uma Pipdika! This is Kristine of EFI. The warmup is key in preventing injuries. Walk briskly for the first few minutes to loosen your muscles and get the blood flowing. Another option is to warm up at home before you head up with jumping jacks or similar moves. Account for the warmup period when planning your jog to allow yourself enough time for the entire workout. Wear clothing that is comfortable and allows you to jog without restriction and consider the weather when choosing what to wear. Too many layers may cause overheating. Apply sunscreen, regardless of the temperature, to avoid a sunburn. Your running shoes should also fit comfortably while providing support to your feet. You should know your route before you head out for your jog; choose an area with which you are familiar, if possible. It can also help to follow the basics of good running posture:  Hold your head up-don’t allow your head to shift forward.  Keep your hands at waist level and relax your fingers and wrists.  Keep your shoulders level and relaxed. Don’t hunch.  Keep your back straight. Think about “running tall.” No slouching! Imagine a string at the top of your head consistently pulling you up.  Avoid swinging your arms across your chest. Arms should swing back and forth from the shoulder joint, not the elbow joint.  Avoid “bouncing.” Run lightly and lands softly on your feet. Keep your stride low to the ground.  Shorten your stride. Take short, light steps that don’t extend too far out from the body. When you want to go faster, focus on driving the leg back from the hips rather than reaching forward with the foot. Shoot for 170 steps per minute if you’re running faster than a 10-minute mile, and about 160 steps per minute if you’re running slower.  Watch where your foot lands. When it hits the ground, it should be directly in line with the rest of your body. If it’s too far forward, you could have an aggressive heel strike, which can increase the risk of injury and is harder on your joints.  Try to stay relaxed. Be aware of any tension in your body. You can also do these stretching exercises after jogging to improve your flexibility and here’s the link exercisesforinjuries.com/5-minute-post-run-stretch-routine/. Lastly, it will help to do these exercises to build stronger muscles for jogging and running: exercisesforinjuries.com/5-exercises-to-build-stronger-hips-for-better-running/ exercisesforinjuries.com/5-hip-strengthening-exercises-every-runner-should-do/ Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.

@@ExercisesForInjuries thnku so much...

Hi @@poonamsonii ! You are welcome. we wish you a painfree and quality life. Thank you, -Kristine of EFI

@@ExercisesForInjuries hey thnks doc

Hi Maryam, thank you for reaching out to us. We'd be more than happy to help you in any way. One of our Physiotherapists will reply to your concern, so that we can assist you better. Please allow us 24-48 hours to respond to your concern. Thanks so much for your patience, If you have time you may also check and navigate our website ExercisesForInjuries.com for more articles and videos on topics that interest you. Have a great day ahead! - Frances

Hi Maryam! This is Kristine of EFI. You may want to consider doing stretching exercises to improve the mobility of your elbow and hand. You may also incorporate strengthening exercises to help with improving the function of the said joints. Here are some exercises that may help: exercisesforinjuries.com/3-exercises-to-improve-elbow-range-of-motion/ exercisesforinjuries.com/4-ways-to-end-elbow-pain/ For your hand consider these exercises: Fist to Stop Sign • Make a fist. • Slide your fingers up until they point toward the ceiling, like you're telling someone to stop. • Repeat 5-10 times. Fist to Fan • Make a fist. • Fan your fingers out -- stretch them as far as you can. • Repeat 5-10 times. Make a fist. • Fan your fingers out -- stretch them as far as you can. • Repeat 5-10 times. Thumb Touches • One at a time, touch the tip of each finger to the tip of your thumb so they make an O-shape. • Repeat a few times. Basic Wrist Stretches • Sit down at a table. • Rest your elbow and arm on the table and let your wrist hang over the side, palm of your hand facing up. • Start with your hand in a straight, neutral position. • Bend your hand toward you so your fingers point up toward the ceiling. • Hold for 5 seconds. • Return to a straight, neutral position. • Bend your hand away from you so your fingers point down toward the floor. • Hold for 5 seconds. • Return to a straight, neutral position. • Repeat 10 times. • Do this up to three times a day. Wrist Flex and Extend • Hold your arm straight out in front of you, wrist and hand straight, palm of your hand facing down. • Bend your wrist down so your fingers point toward the floor. • Use your other hand to increase the stretch, gently pulling the fingers toward your body. • Hold for 15-30 seconds. • Return to a straight, neutral wrist with palm facing down. • Bend your wrist up so your fingertips point toward the ceiling. • Use your other hand to gently pull your fingers back toward you. • Repeat 10 times. • Do this up to three times a day. Hope these helps. Please let us know should you need further assistance. Wishing you well. Thank you.

Hi J. V.! Thank you for checking out our page. You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine