1- Sciatica Pain Relief

Sciatica refers to the pain that radiates along the path of the
sciatic nerve, which runs from the lower back through the hips,
buttocks, and down each leg. It is often caused by the
compression or irritation of the sciatic nerve, usually due to a
herniated disc, bone spur, or spinal stenosis.
Exercise1: Cat-Camel Stretch

Instructions:

-Start on all fours with your hands directly under your shoulders and your knees under
your hips. Maintain a neutral spine position.
-Begin by slowly arching your back upward, allowing your head to drop down gently.
-----This is the "cat" position.
-Hold the cat position for a few seconds, feeling the stretch along your spine.
-Next, slowly lower your abdomen towards the floor, lifting your head and tailbone
upward. This is the "camel" position.
-Hold the camel position for a few seconds, feeling the stretch in your lower back.
-Repeat the cat-camel stretch for about 8-10 repetitions, moving smoothly between the
cat and camel positions.
Exercise2: Pelvic Tilt

Instructions:

-Lie on your back on a comfortable surface, such as a mat or bed, with your knees bent
and feet flat on the floor.
-Relax your upper body and engage your abdominal muscles.
-Slowly flatten your lower back against the surface by tilting your pelvis backward.
Imagine pressing your lower back into the floor.
-Hold the position for a few seconds, feeling a gentle stretch in your lower back.
-Next, slowly arch your lower back by tilting your pelvis forward. Allow your lower back
to lift slightly off the surface.
-Hold the position for a few seconds, feeling a gentle stretch in your lower back in the
opposite direction.
-Repeat the pelvic tilt movement for about 8-10 repetitions, moving smoothly between
the backward tilt and forward tilt.
 2-Frozen Shoulder
Frozen shoulder, also called adhesive capsulitis, involves stiffness and pain in the
shoulder joint. Signs and symptoms typically begin slowly, then get worse. Over time,
symptoms get better, usually within 1 to 3 years.

Having to keep a shoulder still for a long period increases the risk of developing frozen
shoulder. This might happen after having surgery or breaking an arm.

Exercise 1: called (pendulums)

-using a small weight in your hand helps open up the shoulder joint

-Use a chair or counter top for balance, and lean over so your arm hangs down towards
the ground.

-Move your body, not your arm in circles so your arm swings around like a pendulum.

-You can also rock front to back and side to side.

-Start off with 10 of each and work your way up to a minute of each.

Exercise 2: passive range of motion (PROM)

-hold the broom stick straight out in front of you with your good side.

-Place the other hand on the stick.

-Lift the stick with the good side slowly, and try to relax the other arm so it does not
actively move.

-Take it as high as you comfortably can, and slowly come back down.

-Then, put your elbow by your side with your hand straight out at a 90 degree angle.

-Put the hand of the bad side on the end of the stick again.

-Keeping your elbow at your side, push outward slowly until you feel a stretch, and then
bring it back in.

-Finally, put the hand of the bad side on the end of the broomstick. Slowly push the arm
out to the side and up, and slowly come back down. Do all these 10 times.

Exercise 3 : shoulder flexion stretch

-Get on the ground and sit on your feet in a child’s pose position.
I--f you can’t get on the ground or your knees hurt too much to bend them

-you can slide your arm on a table or countertop.

--You will slide your arm forward with your thumb facing upward towards the ceiling and
lean your body forward until you feel a stretch.

-Hold it for 3-5 seconds, and start off with 10-15.

3-Disc Hermination

A herniated disk refers to a problem with one of the rubbery cushions, called disks, that
sit between the bones that stack to make the spine. These bones are called vertebrae.

A spinal disk has a soft, jellylike center called a nucleus. The nucleus is encased in a
tougher, rubbery exterior, known as the annulus. A herniated disk occurs when some of
the nucleus pushes out through a tear in the annulus. A herniated disk is sometimes
called a slipped disk or a ruptured disk.

Exercise 1: Press Ups Instructions:

1-Lie on your stomach on a comfortable surface, such as a mat or bed.

2-Place your hands on the floor, just below your shoulders, and keep your elbows
slightly bent.
3-Engage your core muscles and press your upper body up, using your arms, while
keeping your pelvis on the ground. This will create an arch in your lower back.
4-Hold the press-up position for a few seconds, without experiencing any pain or
discomfort.
5-Slowly lower your upper body back down to the starting position.
6-Repeat the press-up movement for about 8-10 repetitions, aiming for a pain-free
range of motion.
**NOTE If you experience any pain or discomfort during the exercise, stop immediately
and consult with a healthcare professional.

Exercise 2: Glute/Piriformis Stretch

Instructions:

1-Sit on the edge of a chair or bench.

2-Cross your affected leg over your opposite knee, creating a figure-four shape.
3-Keep your back straight and gently lean forward from your hips, allowing your chest to
come closer to your thigh.
4-You should feel a stretch in your gluteal muscles and the piriformis muscle in the
buttocks.
5-Hold the stretch for 20-30 seconds, without experiencing any pain or discomfort.
6-Repeat the stretch 2-3 times on each side.
Exercise 3: Sciatic Nerve Mobilization

Instructions:

1-Lie on your back on a comfortable surface, such as a mat or bed.

2-Bend your knees and place your feet flat on the floor.
3-Grab behind your affected knee with both hands and gently pull it towards your chest.
4-Hold the stretch for a few seconds, feeling a gentle pull along the back of your leg.
5-Slowly release the stretch and return your leg to the starting position.
6-Repeat the stretch 8-10 times, aiming for a pain-free range of motion.
***NOTE If you experience any pain or discomfort during the exercise, stop immediately
and consult with a healthcare professional.

4- Carpal tunnel syndrome

Carpal tunnel syndrome is one of the most common hand conditions. It is caused by
pressure on the median nerve in the carpal tunnel of the wrist. The carpal tunnel is a
narrow passageway surrounded by bones and ligaments on the palm side of the hand.
When the median nerve is compressed, symptoms can include numbness, tingling and
weakness in the thumb and fingers.

Wrist anatomy, health conditions and possibly repetitive hand motions can contribute to
carpal tunnel syndrome.

Proper treatment usually relieves the tingling and numbness and restores hand function.

Exercise 1: Tendon Glides :

Step 1: Start with your hand open and fingers extended.

Step 2: Gently touch the tip of your thumb to the base of your pinky finger while keeping
your fingers extended.
Step 3: Slowly glide your thumb across your palm, towards the base of your index
finger.
Step 4: Return your thumb to the starting position.
Step 5: Repeat the thumb glide motion 10 times.
Step 6: Perform the same thumb glide with your thumb moving towards the base of your
middle, ring, and then index finger.

Exercise 2 :

-Fist

-Wrist & Fingers Straight

-Wrist & fingers Extension

-Thumb Extension

-Supination

-Overpressure

5-Sprained Ankle

A sprained ankle is an injury that occurs when you roll, twist or turn your ankle in an
awkward way. This can stretch or tear the tough bands of tissue (ligaments) that help
hold your ankle bones together.

Ligaments help stabilize joints, preventing excessive movement. A sprained ankle

occurs when the ligaments are forced beyond their normal range of motion. Most
sprained ankles involve injuries to the ligaments on the outer side of the ankle.

Exercise 1 :Ankle Alphabet:

Sit on a chair or the edge of a bed.
Lift one foot off the ground and trace the letters of the alphabet in the air with your toes.
Perform this exercise in a controlled manner, focusing on ankle mobility and movement
coordination.
Repeat with the other foot.

Exercise 2 :Calf Raises:

Stand with your feet shoulder-width apart, near a wall or a stable support for balance.
Slowly rise up onto your toes, lifting your heels as high as you can.
Hold the raised position for a few seconds.
Slowly lower your heels back down to the ground.
Repeat for a set of 10-15 repetitions.

Exercise 3 :Single-Leg Balance:

Stand near a wall or a stable support for balance.
Lift one foot off the ground and balance on the other foot.
Maintain your balance for about 30 seconds.
If this exercise becomes easy, try closing your eyes to challenge your balance further.
Repeat with the other foot.

6-Hamstring Strain

A hamstring injury involves straining or pulling one of the hamstring muscles — the
group of three muscles that run along the back of the thigh.
Hamstring injuries often occur in people who play sports that involves sprinting with
sudden stops and starts. Examples include soccer, basketball, football and tennis.
Hamstring injuries can occur in runners and in dancers as well.

Self-care measures such as rest, ice and pain medicine are often all that's needed to
relieve the pain and swelling of a hamstring injury. Rarely, surgery is done to repair a
hamstring muscle or tendon.

Exercise 1

Static Hamstring Stretch:

Sit on the edge of a chair or bench with one leg extended straight in front of you.
Keep your back straight and gently lean forward from your hips, reaching towards your
toes.
Hold the stretch for 20-30 seconds, feeling a gentle pull in the back of your thigh.
Repeat the stretch 2-3 times on each leg.

Exercise 2

Standing Hamstring Curl:

Stand straight with your feet hip-width apart, holding onto a stable support like a chair or
wall for balance.
Bend one knee and bring your heel towards your glutes, flexing your hamstring.
Hold for a moment, then slowly lower your foot back down.
Perform 10-15 repetitions on each leg.
To increase the intensity, you can use ankle weights or resistance bands.

Exercise 3

Swiss Ball Hamstring Curl:

Lie on your back with your feet resting on a Swiss ball placed near your glutes.
Engage your core and lift your hips off the ground, forming a straight line from your
shoulders to your knees.
While maintaining this bridge position, roll the Swiss ball towards your glutes by bending
your knees and flexing your hamstrings.
Extend your legs back out, rolling the ball away from your glutes.
Perform 10-15 repetitions.

7-Inner Elbow pain (Golfers elbow)

Golfer's elbow is a condition that causes pain where the tendons of your forearm
muscles attach to the bony bump on the inside of your elbow. The pain might spread
into your forearm and wrist.
Golfer's elbow is similar to tennis elbow, which occurs on the outside of the elbow. It's
not limited to golfers. Tennis players and others who repeatedly use their wrists or
clench their fingers also can develop golfer's elbow.

The pain of golfer's elbow doesn't have to keep you off the course or away from your
favorite activities. Rest and appropriate treatment can get you back into the swing of
things.

Exercise 1: Wrist Flexion Stretch

Instructions:

Extend your right arm in front of you with your palm facing down.
With your left hand, gently grasp your right fingers and pull them towards your body.
Feel the stretch in the top of your right wrist and forearm.
Hold the stretch for 15-30 seconds.
Repeat on the other side.
Perform 3 sets on each side.

Exercise 2: Wrist Flexor Stretch with Extended Arm

Instructions:

Extend your right arm in front of you, with your palm facing up.
With your left hand, grab your right fingers and gently pull them back towards your body.
You should feel a stretch in the inner part of your right wrist and forearm.
Hold the stretch for 15-30 seconds.
Repeat on the other side.
Perform 3 sets on each side.

8-Knee Joint Arthritis

Arthritis is a disease that causes pain, swelling and stiffness in your joints. It can affect
the largest and strongest joints in your body. It’s common in knees. Arthritis of the knee
can be a serious, debilitating disease.

Although there is no cure for knee arthritis, there are steps you can take that might ease
your symptoms and potentially slow the progression of your disease.

Exercise1 Quadriceps Sets:

Sit on a chair or lie on your back with your legs straight.
Tighten the muscles on the front of your thigh (quadriceps) and straighten your knee.
Hold for a few seconds and then relax.
Repeat for 10-15 repetitions, aiming for proper muscle contraction without causing pain.
Exercise 2 Straight Leg Raises:
Sit on a chair with your back straight or lie on your back with one leg straight and the
other bent.
Lift your straight leg off the ground to the height of your opposite knee, keeping your
quadriceps engaged.
Hold for a moment and then slowly lower your leg back down.
Perform 10-15 repetitions on each leg.

Exercise 3 Hamstring Curls:

Stand behind a chair or use a stable support for balance.
Bend one knee and bring your heel towards your glutes, flexing your hamstring.
Hold for a moment, then slowly lower your foot back down.
Perform 10-15 repetitions on each leg.

Exercise 4 Heel Raises:

Stand with your feet shoulder-width apart, holding onto a stable support for balance.
Rise up onto your toes as high as you comfortably can.
Hold the raised position for a moment and then slowly lower your heels back down.
Perform 10-15 repetitions.

9-Knee cap Pain

Patellofemoral (puh-tel-o-FEM-uh-rul) pain syndrome is pain at the front of the knee,

around the kneecap. The kneecap also is known as the patella. Patellofemoral pain
syndrome is sometimes called runner's knee. It's more common in people who run and
who play sports that involve running and jumping.

The knee pain often increases when running, walking up or down stairs, sitting for long
periods, or squatting. Simple treatments, such as rest and ice, often help. But
sometimes patellofemoral pain needs physical therapy.

Exercise 1 Patellar Mobilizations:

Have the patient lie down with the knee bent to a comfortable position.
Locate the patella (kneecap) and place your fingers on the superior, inferior, medial,
and lateral borders.
Gently glide the patella in each of these directions, using small, controlled movements.
Repeat the gliding motions for 30-60 seconds in each direction.
You can also perform small circular movements with the patella.
The goal is to restore normal patella mobility and tracking.
Exercise 2 Straight Leg Raises:

Have the patient lie on their back with one leg straight and the other knee bent.
Instruct the patient to keep the knee of the straight leg locked and lift that leg up towards
the ceiling.
Raise the leg as high as possible without letting the knee bend.
Hold for 2-3 seconds at the top of the movement.
Slowly lower the leg back down to the starting position.
Repeat for 10-15 repetitions, then switch legs.

Exercise 3 Straight Leg Raise in External Rotation:

Start in the same position as the basic straight leg raise.

As the patient lifts the straight leg up, have them also externally rotate the hip.
Lift the leg up towards the ceiling while keeping the knee locked and the hip externally
rotated.
Hold for 2-3 seconds at the top.
Slowly lower the leg back down, controlling the external rotation.
Repeat for 10-15 reps, then switch legs.

10-Cervical radiculopathy

Cervical radiculopathy, often called a pinched nerve, is the damage or a change in the
way a nerve works resulting from one of the nerve roots near the cervical vertebrae
being compressed. These seven small vertebrae form your cervical spine, or neck, and
begin at the base of your skull. This the area in which cervical radiculopathy occurs.
The nerves that run through your cervical spine send messages back forth between
your muscles and your brain. The roots of these nerves branch out through openings in
your vertebrae called foramen. Damage to these nerve roots can cause pain and the
loss of sensation along the nerve's pathway into the arm and hand, depending on where
the damaged roots are located.

Exercise one: Neck Rotation

1. Sitting on the chair,
2. Slowly rotate the head to the right.
3. Hold in this position for 10 seconds, then return the head
to the center.
 4. Rotate the head to the left, holding for 10 seconds.
5. Repeat the process 5 times on each side.

Exercise Two: Neck Extension

1. Sitting on a chair, lower the head downwards until the chin
touches the chest.
2. Hold in this position for 10 seconds, then lift the head back
up.
3. Extend the head backward and hold for 10 seconds.
4. Repeat the extension process 5 times in each direction.
5. Note: Avoid the second part of the exercise in case of
severe neck inflammation.

Exercise Three: Head Tilt

1. Stand straight or sit on a chair.
2. Tilt the head towards the right shoulder while keeping the
left shoulder down.
3. Hold in this position for 10 seconds, then return the head
to the center.
4. Repeat the same exercise on the other side.
5. Perform this exercise 5 times in each direction.

Exercise Four: Shoulder Rolls

1. Stand with feet shoulder-width apart.
2. Start rolling the shoulders upward and downward gently
and slowly.
3. Repeat this movement 5 times.
4. Reverse the shoulder movement in the opposite direction.