DOS AND DON’T

Dos and Don't for Knee Exercises

DOS

• Regular warm ups.
• Cycling
• Massage around the knee
• Wear comfortable sports footwear
• Use western toilets
• Take medications as prescribed

DON’T

• Squatting
• Extreme exercises/rest
• Running on hard surfaces
• Use Knee Cap in excess
• Kneeling
• Ignore discomfort
• Overweight
• Junk food
• Use stairs

Dos and Don't for Back Exercises

DOS

• Use western bathroom
• Use lumbar belt at the same time when touring and travelling
• Daily workout
• Use flat bed, neither too smooth nor too tough.
• Keep changing posture every 3 hours
• Use a pillow behind your lower back while driving.
• Adopt proper postures for sitting, walking, sleeping and relaxing

DON’T

• Forward bending, sitting cross legged or sitting on ground
• Do Jerky movements like jumping, running etc.
• Use continuous use of seat belts.
• Lift heavy weights.
• Do sporting events if pain is extreme.

Dos and Don't for Neck Exercises

DOS

• Maintain correct posture while sitting, standing and walking
• Use Cervical pillow.
• Set your computer or laptop screen at your eye level
• Use Cervical collar if prescribed by physician.

DON’T

• Bend your neck too much and even for longer duration.
• Avoid carrying bags or luggage over one shoulder.
• Don’t use your phone with a bent neck on one side
• Don’t perform any neck exercises in severe pain or in dizziness.