The exercise principles listed serve as a guideline for proper performance. Study the principles carefully in order to maximize the effectiveness of your exercise program.
Exercises designed to improve flexibility should be performed several times per day. Each exercise should be held for 30-60 seconds to allow the tissue to elongate.
Exercises prescribed to improve strength, mobility, and endurance should be performed at a pace that would enable you to complete the prescribed number of repetitions in one minute. If multiple sets are prescribed for each exercise session, a 90 second rest interval should follow each set.
Never hold your breath during exercise. Your therapist will instruct you in the proper breathing technique that will facilitate a better exercise outcome.
You may experience a slight ache or discomfort following your first or second exercise session. This is a normal reaction referred to as delayed onset muscle soreness (DOMS) and should go away in a day or so. This type of muscle soreness is not a cause for stopping your exercise program.
If the exercise reproduces your pain or makes the pain become more widespread, stop the exercise and inform your therapist immediately.
Allow yourself enough time to complete the exercise as prescribed. Exercise sessions that are rushed through with little attention paid to technique will be ineffective and will prolong your symptoms. If time becomes an issue, perform a few repetitions several times throughout the day.
Don’t be in a hurry to advance to more strenuous exercise. Remember that tissue adaptation to new forms of stress takes time. In some cases it took years for your back and neck pain to develop. It is unrealistic to expect that the condition will be resolved after just a few exercise sessions. Compliance with your prescribed program and patience will result in the desired outcome.