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EXERCISES

EXERCISES

Stretching and strengthening exercises

Physical exercise is one of the therapies that has demonstrated the greatest scientific evidence for treating musculoskeletal pain.

We present a series of stretching and strengthening exercises to be performed at home. They do not replace a visit or checkup with your doctor, nor other treatments that your doctor may have prescribed. They simply complement and accompany your recovery process and provide a daily or near-daily routine that will help you maintain your daily life pain-free.

Before treating your musculoskeletal pain with physical exercise, it is important to obtain an accurate diagnosis of your condition and rule out potentially serious problems such as infections, tumors, fractures, or nerve compression, among others, that require specific treatment. For this reason, we insist again: consult your doctor first.

For severe pain, we must initially seek other treatments (medication, physical measures, etc.) to reduce it before beginning the exercises.

Your motivation and consistency are important, as the benefits are not immediately apparent.

Incorporating these exercises into your routine is simple and highly beneficial. They are gentle exercises that help you stretch your muscles and make your joints more flexible. By stretching gently, you improve your overall well-being without great effort, as they allow you to work your muscles effectively without exhausting them. Strengthening exercises will help you gain strength and improve your postural health.

It's much better to do a little and do it well than a lot and do it poorly. At first, we recommend focusing on one group of exercises and repeating them at different times of the day. Once you've mastered them, it's time to move on to the next group.

Each stretching and strengthening exercise has a referenced number of sets, repetitions, and the goal involved. This is a guideline. Progress cautiously from group to group once you've mastered and tolerated the exercises. Your exercise routine is important, but don't let it become a burden. Be flexible and adapt to your own pace.

We color-code the exercises based on their difficulty (Green: easy, Yellow: intermediate, and Red: Higher difficulty)

Pide Cita con el Dr. Jordi Jiménez.He will see you at the center of Palma de Mallorca and help you regain your quality of life.