Please read below before you start

* This program requires :

Foam-roller, Massage ball (or tennis ball), Resistance band, Towel, Dumbbell (1kg is ok to start with)

* Exercise plan

In week 1-2, perform the exercises in Routine 1 that you can do without an increase in pain level (3-4 times a week). If you are not able to do a specific exercise due to pain, you can skip it for now and do more repetitions of other exercises that you can do.

Once you can do all the exercises in Routine 1, start the Routine 2 and if you are able to do the Routine 2 as well, try to perform 2 sets of the first and second routine at least 4 times a week. This is a minimum, so you can repeat the routines everyday or even twice a day if there is no increase in your pain level.

It is good to try the exercises on both sides anyway, but the exercises in Routine 1 can be performed on the affected side only.

* How to increase the exercise loading when you have pain

On the first day, just try 2-3 repetitions for each exercise of Routine 1 (even if you do not have any pain, just do max. 5 on the first day). If the pain does not increase during and/or after the exercise in the following day, then add 2-3 repetitions more. If the pain increases due to a failure to control the load, take a rest with light massages and apply a heat pack 3-4 times a day (15-20 minutes each) until the pain returns to its original level.

If the pain gets severe or night pain occurs, which prevents sleep, you can suspect that the pain area is inflamed. If so, apply an ice pack rather than a heat pack (10-15 minutes whenever pain gets too unbearable). Taking an anti-inflammatory drug or a pain killer for 2-3 days can also be considered.

Once the pain returns to its original level, reduce the exercise intensity and repetitions by 30-50% compared to before. If the pain does not worsen, gradually increase as mentioned above. The key here is to listening to your body!

* The difference between typical workouts and the exercises in this program

Since most exercises are performed at a slow tempo with the exercise breathing technique, it takes a bit longer to perform one repetition compared to a typical workout rep. However, this means that the core and each part of the body are connected and used without interruption throughout that longer rep. In addition, when you exercise like this, the brain and nervous system can also be activated, helping to utilize the whole body and build a good posture. Therefore, CONCENTRATE even if you do only one repetition because as aforementioned, your whole body is working in that single movement!