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Aug 27, 2018 ... ... pdf/web/ARN7938_FM%207- · 22%20INC%20C1%20Final.pdf. The exercises and ... TOP THREE EXERCISES. Exercise 1: Bent-Leg Raise (from 4C). Risk ... Repeat this x10. • Try these exercises twice a day. You will notice less pain over several weeks. • You must exercise regularly to stop your pain from ... Stabilization exercises: Pelvic tilt: Flatten your lower back onto the floor by tightening your stomach muscles. Hold _____ seconds. Repeat _____ ... Don't exercise too much in the early weeks following surgery. Exercises and daily activities shouldn't be painful. If you have more pain, discomfort and ... Relative rest: reduce activities that are making your symptoms worse, for example, the amount of time you spend on your feet. • Painkillers: pain relief can ... The exercises attached are general guidelines and not meant to be an exhaustive list. Please use your best judgment when starting a home exercise program. If ... Software to view PDF files, (Adobe Reader 8.0 or better, or a comparable. PDF viewer). •. Software for listening to MP3 files,. •. Soundcard with headphone or ... Aug 9, 2017 ... Wearing a working wrist splint may be helpful. Try the exercises suggested here to help ease pain and prevent future injuries. PDF version. To ... exercise, not all exercises are suitable or safe for everyone. You should, therefore, consult with your doctor before beginning any exercise program. The ... These exercises are focused on correcting the most common causes that lead to iliotibial band (IT band) syndrome. It is frequently related to hip weakness.