These are basic exercises that can be done at home, in the office or as warm-ups before exercise. Stretching exercises helps an injured joint regain flexibility and mobility while strengthening exercises helps to increase strength.
However, it is important to note that this guide does not substitute advice from a trained professional. Do not continue with the exercise if the pain or inflammation of the affected area becomes worse.
Some things to keep in mind while doing these exercises:
Always keep your chest and head up.
Use slow, deliberate movements. Feel the stretch and pull of your muscles.