Sialkot Rehabilitation Center

01/03/2026

Triceps tendiopathy Rehabilitation Exercises

28/02/2026

Exercises for ankle sprain ✅

27/02/2026

Medial collateral ligament sprain exercises

25/02/2026

Nerve injury chart

Upper Limb Peripheral Nerves
Median – Ulnar – Radial

These three major nerves arise from the Brachial plexus injury (C5–T1 roots) and supply the forearm and hand.

1️⃣ Median Nerve
🔹 Root Value:
C5–T1
🔹 Motor Supply:
Most forearm flexors
Thenar muscles
Lateral 2 lumbricals
🔹 Sensory Supply:
Lateral palm
Palmar surface of thumb, index, middle, and half of ring finger
🔹 Injury Signs:
“Hand of Benediction” (on making fist)
Thenar wasting
Loss of thumb opposition
🔹 Common Condition:
Carpal Tunnel Syndrome

2️⃣ Ulnar Nerve
🔹 Root Value:
C8–T1
🔹 Motor Supply:
Intrinsic hand muscles
Interossei
Medial 2 lumbricals
🔹 Sensory Supply:
Medial 1½ fingers
Medial side of hand
🔹 Injury Signs:
“Claw Hand”
Weak grip strength
Positive Froment’s sign

3️⃣ Radial Nerve
🔹 Root Value:
C5–T1
🔹 Motor Supply:
Triceps
Wrist extensors
Finger extensors
🔹 Sensory Supply:
Posterior arm & forearm
Dorsum of hand (lateral side)
🔹 Injury Signs:
Wrist drop
Inability to extend wrist/fingers
🔹 Common Condition:
Radial nerve palsy

23/02/2026

Rehab for Adductor Strain (Groin Strain)
Adductor strain = injury to groin muscles, commonly Adductor longus, often seen in football, running, sudden direction change.

🔹 Phase 1: Acute (0–5 Days)

Goal: Reduce pain & inflammation
✅ Management
Relative rest
Ice 15–20 min (3–4x/day)
Compression wrap
Avoid painful stretching

✅ Exercises (Pain-free range)

1️⃣ Isometric Adduction
Supine, pillow between knees
Squeeze gently
Hold 5–10 sec × 10 reps

2️⃣ Ankle Pumps
Improve circulation

🔹 Phase 2: Subacute (5–14 Days)

Goal: Restore ROM & begin strengthening**

🔸 Gentle Adductor Stretch
Butterfly stretch
Hold 20 sec × 3

🔸 Side-Lying Hip Adduction
Bottom leg straight
Lift upward
10–15 reps × 3 sets

🔸 Bridge with Ball Squeeze
Bridge position
Squeeze ball between knees
10 reps ×

23/02/2026

How to avoid eye strain??

1️⃣ 20–20–20 Rule (Eye Relaxation)
Purpose: Reduce digital eye strain
🔹 Every 20 minutes
🔹 Look at something 20 feet away
🔹 For 20 seconds
✔ Relax shoulders
✔ Gentle deep breathing

2️⃣ Palming Exercise
Position: Sitting upright
Rub hands together
Cup palms over closed eyes (no pressure)
Relax for 30–60 sec
✔ Relaxes optic muscles
✔ Reduces screen fatigue

3️⃣ Chin Tuck (Neck Retraction)
Purpose: Correct forward head posture
Sit straight
Pull chin backward (make double chin)
Hold 5–10 sec
🔁 10 reps × 2 sets
✔ Strengthens deep neck flexors

4️⃣ Neck Extension Stretch
Sit upright
Look gently upward
Hold 10 sec
🔁 5 reps
✔ Opens anterior neck

5️⃣ Upper Trapezius Stretch
Tilt head to one side
Hold 20 sec
Repeat other side
🔁 3 reps each side
✔ Relieves shoulder tension

6️⃣ Shoulder Rolls
Roll shoulders backward slowly
10 repetitions
Then forward 10 repetitions
✔ Improves circulation

7️⃣ Thoracic Extension (Chair Stretch)
Sit on chair
Hands behind head
Gently arch upper back
Hold 10–15 sec × 5 reps
✔ Reduces rounded posture

⭕Postural Advice for Prevention
✔ Screen at eye level
✔ Feet flat on floor
✔ Lumbar support
✔ Avoid slouching
✔ Take micro-breaks every 30–40 min

21/02/2026

Stretching exercises for whole body

21/02/2026

Tennis Elbow
Tennis elbow is medically called Lateral Epicondylitis.
It is a painful condition of the outer (lateral) side of the elbow caused by overuse of the wrist extensor muscles.
🔴Benefits of exercises
✔ Reduce pain
✔ Improve flexibility
✔ Strengthen wrist extensors (especially ECRB)
✔ Gradual return to activity
🟥Phase 1: Pain Relief & Mobility (Acute Stage)
1️⃣ Wrist Extensor Stretch
Position:
Elbow straight
Flex wrist (bend downward)
Use opposite hand to gently increase stretch
Hold: 20–30 sec
Reps: 3–5 times
Frequency: 2–3x/day
2️⃣ Wrist Flexor Stretch
Elbow straight
Extend wrist backward
Gentle stretch
Hold: 20–30 sec
Reps: 3–5
3️⃣ Isometric Wrist Extension
Elbow 90° flexed
Forearm supported
Press back of hand against resistance (without movement)
Hold: 5–10 sec
Reps: 10
Sets: 2
🟥 Phase 2: Strengthening (Subacute Stage)
4️⃣ Eccentric Wrist Extension (Most Important ⭐)
Hold light dumbbell (0.5–1 kg)
Use opposite hand to lift wrist up
Slowly lower down over 3–5 seconds
Reps: 10–15
Sets: 3
Frequency: Daily
5️⃣ Wrist Extension with Dumbbell
Active lifting and lowering
Reps: 12
Sets: 3
6️⃣ Supination–Pronation with Dumbbell
Hold hammer/light weight
Rotate forearm slowly
Reps: 10–15
Sets: 2–3
🟥 Phase 3: Functional Strength
7️⃣ Towel Squeeze / Grip Strengthening
Squeeze towel or soft ball
Hold: 5 sec
Reps: 15
8️⃣ Rubber Band Finger Extension
Place rubber band around fingers
Open fingers against resistance
Reps: 15
Sets: 3
🔹 Additional Advice (Clinical Tips)
✔ Avoid painful gripping
✔ Use counterforce brace if needed
✔ Ice 10–15 min after activity
✔ Correct racket grip size (if athlete)
✔ Consider ultrasound / IFT in painful stage

20/02/2026

🟥🟥Exercise protocol

🔹 1. Chin Tucks (Cervical Retraction)
Position: Sitting or standing upright
Movement:
Gently pull chin backward (like making a double chin)
Keep eyes looking forward
Hold 5–10 seconds
Reps: 10 repetitions × 2–3 sets
✅ Improves forward head posture
✅ Strengthens deep neck flexors
🔹 2. Neck Flexion Stretch
Position: Sitting
Movement:
Slowly bend head forward (chin to chest)
Use hand for gentle overpressure
Hold 15–20 seconds
Reps: 3–5 times
✅ Stretches posterior cervical muscles
🔹 3. Neck Extension
Position: Sitting or standing
Movement:
Slowly tilt head backward
Look toward ceiling
Hold 5 seconds
Reps: 10 repetitions
⚠ Avoid in severe cervical spondylosis or dizziness
🔹 4. Lateral Neck Stretch
Position: Sitting upright
Movement:
Tilt head toward one shoulder
Hold 15–20 seconds
Repeat other side
Reps: 3 each side
✅ Stretches upper trapezius
🔹 5. Neck Rotation
Position: Sitting
Movement:
Turn head slowly to one side
Hold 5 seconds
Repeat other side
Reps: 10 repetitions each side
🔹 6. Isometric Neck Exercises
Position: Sitting
Movement:
Place palm on forehead → press head gently forward (without movement)
Repeat on back of head and both sides
Hold: 5 seconds
Reps: 5 each direction
✅ Strengthens cervical muscles without movement
🔹 7. Shoulder Rolls
Position: Sitting or standing
Movement:
Roll shoulders backward slowly
10 repetitions
✅ Relieves upper trapezius tension
🔹 General Exercise Prescription
Frequency: 1–2 times daily
Intensity: Pain-free range
Progress gradually
Stop if radiating pain, numbness, or dizziness occurs

20/02/2026

How to stretch bicep 💪muscle?

19/02/2026

18/02/2026

🌙❤️🕌