Back Stretches

General Advice: Hold stretches for about six seconds, release for
six. Repeat five times, two or three times a day.

Stretch #1
Lie on your back. Press knees into chest, holding your
shinbones with your hands. Release and repeat.

Stretch #2
Lie on your back with arms stretched out, perpendicular to
your body. While turning your head to look at your right hand,
pull your right knee close to your chest and try to touch it to the
ground on the left side of your body. Repeat on left side.

Stretch #3
Rest on hands and knees. Dip your back, keeping head up and
chin out. Arch your back, pulling chin to chest. Repeat.

Neck Stretches

It's important that you try to stretch your neck as much as
possible, several times each day. When you need a rest, lie
on the floor with your pelvis tilted up and your feet elevated.

Stretch #1
This will strengthen muscles in the sides of your neck. Grasp
the back of your head with your right hand. Pull your head
forward and to the right. Repeat with your left hand.

Stretch #2
This will strengthen more of your neck's side muscles.
Place your right hand over your left ear. Pull your head
to the right. Repeat to the left.

Stretch #3
This exercise lengthens muscles in the back of your neck.
Interlace your fingers behind your head. Gently pull your
head forward and down toward your chest muscles.

Stretch #4
This stretch lengthens muscles along the front of your neck.
Drop your head backward to extend your neck. Let your head
drop naturally without forcing it.

Shoulder Stretches & Exercises Stretches

Hold each stretch for 10 to 15 seconds and repeat two or
three times.

Tricep Stretch
Cross right arm over chest. Pull right elbow with left hand.
Repeat on other side.

Overhead Tricep Stretch
Raise right arm. Pull right elbow with left hand. Repeat
on other side.

Pectoral/Deltoid Stretch
Keeping chest out and chin in, lift arms behind you until
you feel stretch in arms, shoulder or chest.

Exercises

Do each exercise 50 times, three times a day. Take a couple
minutes between exercises, if you wish. They should all
be pain-free.

Pendulum Swings
Let arms hang naturally. Form slow deliberate clockwise
circles, starting with small rotations and growing to wide
circles. Repeat in counter-clockwise motion.

Saw
Bend elbow slightly and hold forearm parallel to floor. Move
arm back and forth, as if sawing. Start slowly and progress
to full swinging motion.

Shoulder shrugs
Raise shoulders toward ears while keeping arms at sides.
Move shoulders backwards in slow, deliberate circles. Repeat
with foreward motion. Add one- to three-pound weights if
you can complete exercise three times a day with no pain.

Forearm Exercises

Wrist Curls
Lay your forearm on a table with your hand hanging over the
edge and your palm up. Holding a 5-pound-weight, slowly flex
your wrist 10 to 20 times. Turn your hand over so the palm faces
down. Repeat 10 to 20 times. Switch arms and repeat.

Arm Rotation

Standing or sitting, hold a 2-pound- or 3-pound-weight in
front of you with your elbow bent at a 90-degree angle and
your palm up. Slowly roll your forearm to a palm-down
position, then return to the starting position. Repeat 10 to 20
times. Switch arms and repeat.

Bent-Leg Raises

This strengthens the inner thigh muscle to balance the pull
on the knee joint from the outer thigh, which is often stronger.

Sit on a chair and straighten one leg. Hold for one minute.
Bend your knee to lower that leg about halfway to the floor
(a 45-degree angle). Hold for 30 seconds. Return to starting position and rest for one minute. Repeat. Work up to four repetitions for each leg.

Straight-Leg Raises

This strengthens the thigh muscles to help support the
knee joint.

Sit in a chair with one leg extended, resting your foot on a chair.
Lift that foot a few inches while keeping your leg straight.
Hold for 10 seconds. Return to resting position for 10 seconds.
Repeat. Work up to three minutes of lifting for each leg.

from: http://tms.ecol.net/fitness/strindex.htm

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