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IT Professional Pain
Knee Osteoarthritis
ACL Rehab
Cervical Pain
Lumbar Pain
Frozen Shoulder
TKR Rehab
THR Rehab
Geriatric Care
Your Exercises
IT Professional Pain – Severe
Isometric Neck Holds
Resist head movement with hand
3 sets    10s hold reps
⚠ Cervical instability
Controlled Breathing
Diaphragmatic breathing for pain management
3 sets    5 min reps
⚠ None
Gentle Posture Reset
Wall angel movements
2 sets    8 reps
⚠ Acute spasm
Heat Therapy Protocol
Apply heat to affected areas
1 sets    15 min reps
⚠ Inflammation present
Your Exercises
Knee Osteoarthritis – Severe
Isometric Quad Hold
Static quad contraction
3 sets    10s hold reps
⚠ Acute inflammation
Ankle Pumps
Pump ankles for circulation
3 sets    20 reps
⚠ DVT risk
Seated Knee Extension
Gentle knee straightening while seated
2 sets    10 reps
⚠ Patellar issues
Your Exercises
ACL Rehab – Severe
Patellar Mobilization
Gentle kneecap glides
3 sets    2 min reps
⚠ Patellar fracture
RICE Protocol
Rest, Ice, Compression, Elevation
4 sets    20 min reps
⚠ None
Gentle ROM
Pain-free range motion exercises
3 sets    10 reps
⚠ Acute pain
Your Exercises
Cervical Pain – Severe
Gentle Pendulum
Gentle head movement in small circles
2 sets    1 min reps
⚠ Cervical fracture
Diaphragmatic Breathing
Deep belly breathing for relaxation
3 sets    5 min reps
⚠ None
Supported Neck Position
Towel roll cervical support
3 sets    5 min reps
⚠ None
Your Exercises
Lumbar Pain – Severe
Gentle Walking
Short walks on flat surface
2 sets    5 min reps
⚠ Fracture
Supine Rest Position
90/90 position for relief
3 sets    5 min reps
⚠ None
Diaphragmatic Breathing
Deep breathing for pain control
3 sets    5 min reps
⚠ None
Your Exercises
Frozen Shoulder – Severe
Heat Application
Warm compress before exercises
1 sets    15 min reps
⚠ Acute inflammation
Gentle Pendulum
Minimal swing movements
3 sets    1 min reps
⚠ None
Passive Assisted ROM
Use good arm to assist movement
2 sets    5 each reps
⚠ Fracture
Your Exercises
TKR Rehab – Severe
Ankle Pumps
Circulation exercises
4 sets    20 reps
⚠ DVT
Isometric Quad
Gentle quad activation
3 sets    10s hold reps
⚠ Pain
Breathing Exercises
Post-surgical lung health
3 sets    5 min reps
⚠ None
Your Exercises
THR Rehab – Severe
Ankle Pumps
Circulation maintenance
4 sets    20 reps
⚠ DVT
Gluteal Sets
Squeeze buttock muscles
3 sets    10s hold reps
⚠ Pain
Deep Breathing
Post-surgical recovery breathing
3 sets    5 min reps
⚠ None
Your Exercises
Geriatric Care – Severe
Seated Weight Shifts
Shift weight side to side while seated
3 sets    10 each reps
⚠ Acute vertigo
Seated Marching
Lift knees alternately while seated
3 sets    12 each reps
⚠ Acute hip pain
Ankle Circles
Rotate ankles to improve circulation and stability
3 sets    10 each reps
⚠ DVT risk
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