Muscle Pain - Muscle Dynamics Clinic, Myotherapy and Chiropractic !
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Corrective Exercises
Meniscal Cartilage Tear

Passive knee extension: Do this exercise if you are unable to extend your knee fully. While lying on your back, place a rolled-up towel under the heel of your injured leg so the heel is about 6 inches off the ground. Relax your leg muscles and let gravity slowly straighten your knee. Try to hold this position for 2 minutes. Repeat 3 times. You may feel some discomfort while doing this exercise. Do the exercise several times a day.
This exercise can also be done while sitting in a chair with your heel on another chair or stool.
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of the foot on your injured side toward your buttock by pulling your knee toward your chest as you slide the heel. Return to the starting position. Do 2 sets of 15.

Standing calf stretch: Stand facing a wall with your hands on the wall at about eye level. Keep your injured leg back with your heel on the floor. Keep the other leg forward with the knee bent. Turn your back foot slightly inward (as if you were pigeon-toed). Slowly lean into the wall until you feel a stretch in the back of your calf. Hold the stretch for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Do this exercise several times each day.
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Corrective Exercises

Corrective Exercise
Corrective Exercises are therapeutic exercises that correct postural deviations.  Simple exercises are prescribed to strengthen weak muscles and stretch tight ones, thus improving ones posture, which has a profound effect on the body.
For example, an exercise to help ease low back pain is:
Lay on back with both knees held to chest with both hands
Hold for 30 seconds while breathing deeply
Repeat three times
Corrective Exercises can be done:
  • Using a foam roller, fitness bands, or fitness balls
  • Can be performed  at home or in the gym twice or more daily between Myotherapy treatments
  • You will receive approximately 3-4 corrective exercises to adjust your posture.
If done daily, results are seen in the first two weeks.

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