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You’ll find below the stretches we mentioned in the video. It also includes hold times, how many times you should repeat them, and how often each week you should do them.

Disclaimer: You should consult your physician before you start any of these exercises or any other exercise.

Flexion Active Assisted ROM with Stick in Supine

  1. Place your hands on your stomach and hold the stick in front.
  2. Slowly extend your arms overhead and slowly stretch until you feel a comfortable stretch.
    • Hold Time: 10 Seconds
    • Repeat the process 5 times
    • This stretch can be done every other day

External Rotation Bilateral with Stick in Supine

  1. Place your hands on the stick and lie back. Bend your elbows to 90 degrees.
  2. Keep elbows bent and slowly move your hands towards the floor, bringing the stick towards your head.
    • Hold Time: 10 Seconds
    • Repeat the process 5 times
    • This stretch can be done every other day

Internal Rotation behind the Back with Stick

  1. Hold the stick horizontally behind your back.
  2. Slide your back up until you feel a stretch in the shoulder
    • Hold Time: 10 Seconds
    • Repeat the process 5 times
    • This stretch can be done every other day

How to Guard Against Germs While Swimming

  • Take a shower before and after you swim.
  • Do not swallow the water.
  • Never use the water to go to the toilet. Make sure to take your children for breaks, and change their diapers once an hour. Do not change diapers near the water.
  • To protect others from the spread of infectious germs, it is important to stay out of water if you have recently had diarrhea.
  • After playing in water or in the sand, always wash your hands.
  • Use waterproof bandages to cover open wounds.
  • Do not swim in water with a murky appearance or a strong odor.
  • After a storm, stay out of the water for at most 24 hours. Avoid areas where storm water is released onto the beaches.
  • Be sure to check for warning signs in the vicinity. Ask lifeguards for information about water conditions.
  • Check your local alert systems. For information about specific beaches in the United States, visit the EPA’s website

Video Archive – Travel Tips to Reduce Your Risk of Injury

Whether by car or by plane, here are some quick tips to help you stay pain-free.