9 Easy Stretches for Lower Back and Hip Pain

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At some point or another, everyone has felt pain in the small of their back, hips, or shooting pains felt in the legs. At times the shooting pains go all the way down to the feet, and when this happens, patients are commonly seen walking into the doctor office listing to one side and holding the painful area.

Most doctors offer pain medications as well as muscle relaxers, and others recommend exercising the pain away. What they rarely reveal to a patient is which muscles are responsible for which pain. Sure, the exercises decrease lower back and hip pain. Why? How do the muscles work?

We thought people prone to small of the back and hip troubles should know more about the muscles found there. Where are they located? What do they move on the body? What exercises ease the pain? Read on to learn more about the bet stretches for lower back and hip pain.

The Abdominal Muscles Involved

The spinal column houses the nerves and flexes when the body moves, holds the body upright, and muscles line the column for protection. These vital muscles begin at the base of the skull, and continue down the column into the buttocks, with some attaching to the upper legs.

The muscles are arranged in three layers, with the innermost layer attaching from disc to disc for the further protection of your spine. The next layer acts as a cushion and attaches to a few discs. It’s the top layer of muscle that most people feel beneath their hands when they hold the painful area.

In addition to these, the abdominal muscles are the ones that most commonly give off painful sensations in the small of the back and hip area. The transverse abdominus is the innermost muscle, wrapping around the body like a corset. It goes from ribs to hips, and from breastbone to spine, and while it doesn’t move the body, it aids in breathing.

The rectus abdominus is what looks like a “6-pack” or “washboard abs.” It runs from the ribs down to the pubic bone. It helps the spine flex the body, like when you bend down to pick something up for instance.

The obliques line the sides of the body, along the waistline. They attach at the lower ribs and continue down to the pelvis. These muscles help the body bend sideways, twist, and turn.

Beneath these are the internal obliques. This extra layer of muscle attaches at the ribs and runs down to the hip. They help the external obliques help the body twist, turn, and bend sideways.

Other Muscles Involved

Just about no one has heard of the psoas muscle, but because it can cause so much damage to the body, everyone should know more about it. This muscle is often responsible for knee pain, lower back and hip pain, menstrual pain, sciatica, and scoliosis among other troubles.

The psoas muscle attaches around the mid-spine and connects to each vertebra as it continues down the body. It passes through the hip to attach to the top of the leg on the inside.

This muscle acts as a thigh and hip flexor. When people walk, they can thank this muscle for making them move. If sitting, the muscle bends the body forward and balances the torso.

9 Stretches for Lower Back and Hip Pain

Many things cause hip and lower back pain. Walking incorrectly, shock to the spine and hip, and muscle strain from improper posture, are among a few causes of such pain. Here are nine ways to relieve such common pains.

1. Knee to Chest

   Lie flat on a bed or a mat. Bring one knee toward the chest, holding for eight to ten seconds. Return to a neutral position and lift the opposite leg. Hold for eight to ten seconds. Do three repetitions.

2. Both Knees to Chest

   Lying flat on a bed or mat, bring both knees to the chest. Hold gently with both hands for eight to ten seconds. Return legs to bed or mat. Repeat three times for a count of eight to ten.

3. Knee Rotations

   Lying flat on a bed or mat, bring knees up, keeping feet flat. Gently rotate knees to one side, then the other. Do this rotation ten times. Repeat three times.

4. Bridge

   This exercise strengthens the small of the back and glutes. Lying flat on a bed or mat, keep the feet flat on the surface. Bend the knees. Gently lift the buttocks until the body forms a flat surface like a bridge or table. Gently lower the body. Repeat this rise and fall ten times. Do this for a repetition of three times.

5. The Child Yoga Pose

   On your hands and knees, lower the body until sitting on the legs. Separate the legs until the body is positioned between them. Stretch arms and lower body until lying between the legs. The forehead should touch the floor, and the arms should be stretched as far as they can go. This lengthens the back, hips, and glutes. Hold pose for ten seconds. Do this for three repetitions.

6. Runner’s Lunge

   Standing with feet hip width apart, bend over and place hands on the floor. Bend one leg beneath the arms. Push the other leg behind the body. The shoulders should be over the bent knee with the leg behind lying flat on the floor. This pose lengthens the hip flexors and abdominal muscles.

7. Happy Baby Pose

   This yoga pose stretches the hips and small of the back. Lying flat on a bed or mat, lift the legs toward the chest. Splay your legs open from side to side. Lift your feet into the air above the chest. Grasp feet with both hands. The body should look like an infant checking out their toes. Hold the pose for ten seconds and for three repetitions.

8. Cat Pose

   This yoga pose opens up everything: hips, back, abdominals, legs and more. On hands and knees, make sure the shoulders are above the hands and hips above the knees. Arch the back upward like a cat. Hold for ten seconds. Repeat three times.

9. Cow Pose

   Remain in the same position as the Cat Pose. Instead of arching the back, dip it with the belly button aiming for the floor. Lift the head as if looking at the ceiling as well as lifting the tailbone. Hold for ten seconds, repeating three times. These two stretches should be done together for a complete stretch.

   To learn more about the best stretches for lower back and hip pain, call Focus Physiotherapy today at (256) 883-0636 or request an appointment here.

Anthony Grande has been a Registered Physiotherapist since 1996. His desire to help people recover from their injuries pushed him to provide better care and get involved in professional and government organizations, where he gained the opportunity to be part of roundtables with Ministers and their staff. He specializes in medical acupuncture, sports injury recovery, and stroke and traumatic brain injury rehabilitation. Anthony devotes his personal time to his family, animal welfare, and social entrepreneurship.

12 Exercises for Hip Pain: Stretch, Strengthen, and Support

Some basic stretches and strength training exercises can help reduce hip pain. If it persists, see a doctor to determine the cause and best treatment.

Whether it’s arthritis getting you down, bursitis cramping your style, or the effects of sitting at a desk all day — hip pain is no fun. These moves can help stretch and strengthen your hip muscles, allowing you to move pain-free.

Depending on your mobility, you may be unable to do some of these stretches and exercises at the beginning. That’s ok! Focus on what you can do and go from there.

Run through as many of these stretches as you can at one time, devoting at least 30 seconds — ideally 1 to 2 minutes — on each (per side, if applicable) before moving on to the next.

Hip flexor stretch

Get into a lunge on the ground. To do this, put your left knee on the floor, your right leg bent out in front of you at a 90-degree angle, and your right foot flat on the ground.

With your hands on your hips, move your pelvis and torso forward slightly until you feel a stretch in your left hip flexor. Pause where you feel tension and hold, going further into the stretch as you become looser.

Butterfly stretch

Sit on the ground, bend your legs, and bring the soles of your feet together so they touch, letting your knees fall out to the sides.

Bring your heels as close to your body as you can and lean forward into the stretch, using your elbows to gently push your knees toward the ground.

Pigeon pose

Start on all fours, then bring your right knee forward, placing it behind your right wrist with your ankle near your left hip.

Straighten your left leg behind you and let your upper body fold over your right leg.

If your hip is tight, allow your outer right glute to touch the floor rather than rest on your left hip. As you breathe, sink deeper into the stretch.

Figure four stretch

Lay on your back with your legs bent and feet flat on the ground. Place your right ankle on your left knee, loop your hands around the back of your left leg, and draw it toward your chest. Feel the stretch in your glute and hip.

Yoga squat

Stand with your feet shoulder-width apart, then bend your knees and drop your butt directly down to the ground. Bring your arms in front of you in a prayer position. Breathe through the movement, allowing your elbows to gently press your thighs further apart.

Leg swings

via Gfycat

Leg swings are a great choice to round out a set of stretches. Complete this dynamic move both front to back and side to side to really open up your hips.

To perform, brace yourself on a stable surface, step back about a foot, and begin to swing your leg like a pendulum from side to side. Try to minimize twisting your torso.

Then, turn your side to the wall, brace yourself, and begin to swing your leg back and forth, allowing a stretch in your hip flexors, hamstrings, and glutes.

Choose 3 or 4 of these exercises for one workout, completing 3 sets of 10 to 12 reps each. Mix and match from session to session, if possible.

Lateral squat

Start with your feet double shoulder-width apart, toes slightly out. Shift your weight to your right leg and push your hips back as if you’re going to sit in a chair.

Drop as low as you can go while keeping your left leg straight. Ensure that your chest stays up and your weight is on your right heel.

Return to start, then repeat the same steps on the other leg. This is one rep.

Side lying leg raise

If you have an exercise band to use during this move, great. If not, bodyweight will certainly do.

Lay on your right side with your legs straight and stacked on top of each other, propping yourself up with your elbow. If you’re using an exercise band, position it just above your knees.

Keeping your hips stacked, engage your core and lift your left leg straight up as far as you can. Slowly lower back down. Repeat on other side.

Fire hydrant

Start on all fours with your hands directly below your shoulders and knees directly below your hips.

Keeping your left leg bent, raise it directly out to the side until your thigh is parallel to the floor — like a dog at a fire hydrant.

Ensure your neck and back are straight and your core stays engaged throughout this move. Slowly lower back down. Repeat on other side.

Banded walk

Grab an exercise band and get to steppin’! Place it around your ankles or just above your knees, bend your knees slightly, and side shuffle, feeling your hips working with each step.

Make sure to keep your feet pointing straight ahead while side stepping. After 10 to 12 steps in one direction, stop and go the other way.

Single-leg glute bridge

This is a more advanced move. Popping one leg up during a bridge will wake up your glutes and allow you to really feel a stretch in your stationary hip.

Lay on your back with your knees bent and feet on the floor as you would with a regular glute bridge. Extend your right leg before you push yourself off the ground, using your core and glutes to do so.

Donkey kick

Also known as a glute kickback, the donkey kick helps to strengthen the hip by isolating this movement.

To perform, get on all fours. Keeping your right knee bent, lift your left foot up toward the sky. Keep your foot flat during the entirety of the move, engaging your glutes.

Push your foot up toward the ceiling as high as you can without tilting your pelvis for maximum impact.

If you’re in too much pain to even think about activity, rest and ice your hip or hips until you feel better. Then attempt stretching and strengthening.

Before you start to stretch, warm your muscles up with some light cardio, like brisk walking, for 10 to 15 minutes. The longer you can devote to stretching, the better you’ll feel and the easier the exercises will be.

Stretch every day if you can, and aim to do the strength exercises 2 to 3 times a week.

If your hips really start to hurt at any point, don’t push it. Stop what you’re doing and see a healthcare provider for further evaluation.

Simple stretches and strength exercises targeted at the hips may help minimize pain and get you back on your feet in just a few weeks.

If your pain persists or worsens, see your doctor or other healthcare provider. They can assess your symptoms and advise you on next steps.

Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s “Future of Fitness” in the June 2016 issue. Follow her on Instagram.

How to relieve pain in the hip joint without surgery?

Contents:

• Methods for the treatment of pain in the hip joint without surgery
  • Medicines
  • Injections
  • Viscose Plementation
  • Weight loss
  • Therapeutic exercise
  • Physiotherapy
  • Alternative treatments
• Where can I find a clinic for treatment?

Treatments for hip pain without surgery

If your doctor does not currently recommend hip surgery, there are other ways to relieve pain and improve joint mobility.

Medications

Doctors usually prescribe painkillers. More powerful pain relievers are non-steroidal anti-inflammatory drugs (NSAIDs), which are prescribed by a doctor.

Injection

Injection 9Cortisone 0037 can relieve pain and reduce inflammation in the joint. They help, especially if there is significant swelling. But they are not very effective if arthritis is affecting your joint movement. The time of exposure to such injections may vary depending on the type of drug.

Viscoplementation

This is a treatment in which hyaluronic acid is injected into the joint. It helps the joints work properly by acting as a lubricant. Due to the anatomy around the hip joint, injections into the thigh are more complex and therefore less commonly prescribed.

Weight loss

Many people with osteoarthritis are overweight. Simply losing weight can reduce stress on your joints. Reducing body weight, most often, helps to reduce pain in the hip joint.

Therapeutic Exercises

Specific exercises can help increase range of motion and flexibility and strengthen leg muscles. Exercise is often effective in reducing pain and improving the function of a diseased joint. Unfortunately, in conditions of progressive arthritis (bone on bone), exercise can sometimes aggravate pain in the hip and knee joints. Your doctor or physical therapist can help develop a personalized exercise program that fits your needs and lifestyle.

Physiotherapy

Physiotherapy to strengthen the muscles around your joint can help it work. Physical therapy helps reduce pain, swelling, and stiffness caused by osteoarthritis.

Alternative Therapies

Examples of alternative therapies include the use of acupuncture and magnetic pulse therapy.

• Acupuncture uses fine needles to stimulate specific areas of the body to relieve pain or temporarily numb the affected area. Acupuncture can help relieve pain, relieve swelling, and improve joint mobility in arthritis.
• Magnetic Pulse Therapy is painless and works by applying a pulsed signal to the knee, which is in an electromagnetic field. Its effectiveness has not been proven.
• With regard to biological therapies, such as stem cell injections, this technique cannot currently be recommended for the treatment of hip arthritis.
• Manual therapy. Manual treatment consists of stretching the joint in order to separate the surfaces of the cartilage and relieve muscle spasm. It helps reduce pain and improve joint mobility.
• Hirudotherapy. The use of leeches helps to normalize blood circulation and promote the renewal of cartilage in the joint.

Where can I find a clinic for treatment?

For the diagnosis and professional treatment of articular diseases, it is necessary to contact specialized medical institutions. This can be done on the RussianHospitals portal.

On the RussianHospitals portal you can find clinics that treat pain in the hip joint, including without surgery. Not in all cases, this can be done without surgery.

In the profile of a doctor or clinic there is a contact form where you can briefly describe your medical problem and upload medical documents. The clinic will receive your request and send a response in due time.

Coordinating managers of RussianHospitals monitor the timing and quality of the response to your request by clinics. If necessary, they also help to choose a clinic or doctor.

Hip pain treatment, cheap in Moscow

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Pain in the hip joint is usually associated with age-related changes in the body, various diseases of a congenital and acquired nature. Our clinic uses modern approaches to diagnosing the causes of pain syndrome. This allows you to increase the accuracy of the examination and select an effective treatment for each patient.

Causes of pain

The list of factors that can lead to pain in the hip joint is extensive. Most often, the symptoms are associated with trauma, impaired muscle and tendon tone. The main reasons include:

• Osteoarthritis of the hip joint, which occurs in people over 45 years of age. This is a pathology with degenerative-dystrophic processes in the cartilaginous tissue of the articular joint. Cartilage thinning leads to pain, crunching and limited mobility.
• Injuries of ligaments, muscles and tendons in the area of ​​the joint capsule. Any tissue damage is accompanied by pain, which is aggravated by leg movements.

Identification of the cause of pain is necessary for proper treatment. If the underlying disease is not eliminated, then relapses, worsening of the patient’s condition, and increased symptoms are possible.

Patient diagnostician for hip pain

At Dr. Length’s clinic, they practice an integrated approach to the examination. Our specialists use classical research methods and osteopathic techniques. During a visit to the clinic, the doctor will find out the existing complaints, the duration of their appearance, lifestyle features and concomitant diseases.

After that, an examination and palpation of the joint area is carried out. Osteopathic examination is aimed at studying the body as an integral system, since pain in a certain part of the body is often associated with other pathologies. Of the classical research methods, laboratory tests, radiography, ultrasound, and tomography are carried out. They allow you to clarify the diagnosis. Only the doctor interprets the results of the examination.

Treatment of pain in the hip joint

Pain in the hip joint without therapy tends to increase and lead to various complications. In the classical approach to treatment, anti-inflammatory painkillers, glucocorticosteroids and other pharmacological drugs are used. All of them are aimed at eliminating the symptoms, but do not affect the root cause of the pain syndrome. Treatment in our clinic allows you to get rid of the factors that led to unpleasant symptoms. Thanks to the correction of disorders in the body, we achieve a complete recovery of the patient and the absence of recurrence of the pathology in the future.

Treatment is based on articular manual therapy. This is an approach based on the influence of a doctor only with his own hands without the use of invasive procedures. During the examination, the chiropractor determines the points of the body with muscle spasm and deformity. Pain in the hip joint is often associated with spastic muscle reactions. Even one session of manual therapy can eliminate them and provide relief from pain. Subsequent bed rest for several days consolidates the result of treatment.

After the patient’s pain has disappeared, the doctor must eliminate the root cause of its appearance. The approach to osteopathy and manual therapy is chosen based on the results of the examination. For example, if the patient is dominated by impaired blood supply to the joint area, the techniques are aimed at restoring blood flow and tissue nutrition.

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At the consultation, we carry out a thorough diagnosis of the entire spine and each segment. We are exactly
we determine which segments and nerve roots are involved and cause symptoms of pain. As a result of the consultation
We give detailed recommendations for treatment and, if necessary, prescribe additional diagnostics.

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Osteopathy

Osteopathy is based on the perception of the body as a single system. Symptoms that have a specific localization can be a manifestation of various pathologies. For example, pain in the hip joint often develops with spasm of the back muscles and disorders in the craniosacral system. When examining a patient, an osteopath identifies problem areas and selects a method of treatment.

Our specialists always use only manual techniques. They use techniques that are highly effective with absolute safety for the patient. The osteopath perceives the body as a single system. During work, it restores the anatomically correct position of the organs, normalizes the balance of tension and tone of the muscle corset. The doctor delicately works on the rehabilitation of nerve connections, the stabilization of blood flow.

Di-Tazin therapy

The first in Russia to use Di-Tazin therapy to eliminate joint pain in the clinic Length. This is an innovative treatment technique developed in the USA and Germany on the basis of scientific research. The therapy includes three approaches:

• Manual techniques to achieve normalization of muscle tone and blood supply to tissues in the joint area.
• Electrophoresis with a combination of drugs. Our doctors use drugs that improve blood flow in tissues and have anti-inflammatory properties. Due to this, the effect of the disappearance of pain and inflammation is quickly achieved without the introduction of the drug into the body.
• Photodynamic treatment. A special drug enters the damaged tissues and accumulates only in them. When exposed to the affected area of ​​light with a certain wavelength in the structures of the body, regenerative processes and regeneration of damaged cells are enhanced. This provides a long-term positive effect of therapy.

The use of Di-Tazin therapy allows you to achieve unique effects. One session in our clinic will significantly reduce discomfort and restore a rational range of motion. Several visits to the doctor neutralize the risk of recurrence of pain in the hip joint in the future.

Additional methods

In addition to manual therapy, osteopathy and Di-Tazin therapy, we use auxiliary techniques: SWT and kinesio taping. SWT is a shock wave therapy based on the effect of low-frequency vibrations on damaged tissues. Due to this, metabolic processes, blood flow are activated in them and regeneration is stimulated. We conduct SWT on modern devices, which differ in efficiency from analogues installed in state medical institutions.

Kinesio taping is a method of fixing the ligaments and tendon-muscular apparatus to reduce the severity of symptoms and prevent the progression of the root cause of the pathology. Tape is a special multilayer tape with an adhesive backing. Our experts stick it in a certain way in the area of ​​the hip joint, reducing mobility, improving blood supply to tissues and relaxing muscles. Regular use of kinesio taping in the rehabilitation period is indicated for several weeks. Elastic tape is always applied only by a specialist.

Dr. Length’s clinic invites you to treat pain in the joints and spine. The use of innovative approaches approved by the world medical communities makes it possible to achieve positive changes in therapy in most patients. You can make an appointment by phone or on the website, leaving contacts for feedback.

We are recommended by 94% of patients.
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Material checked by an expert

Marshenin Konstantin Vladimirovich

Head physician. Neurologist, chiropractor, vertebrologist, psychoneurologist, doctor of the highest qualification category

Work experience – 22 years

Joint block in the neck

Hernia in the lower back and neck

I came to Dr. Length’s clinic with spinal problems. With two intervertebral lower hernias and two intervertebral hernias in the neck. I was assigned a comprehensive 10 step program. For 4 months, my lower vertebrae completely disappeared and crunches in my neck disappeared …

Hernia of the lumbosacral region

“After the first time, my back stopped hurting. I felt relieved. Now 7 sessions have already passed and the back really does not hurt. I began to forget about it. And at first it hurt a lot. ”

Sciatica

“For 4 months I suffered from severe sciatica on the right side. After the first visit, relief came immediately within six hours. After 6 courses, the pain was almost gone.

Pain in the lower back and leg

Yakovleva Natalya Mikhailovna
Head of the department, surgeon of the highest category, oncologist-mammologist
I want to express my deep gratitude for the fact that I was put on my feet in the truest sense of the word. I came to the clinic a month and a half ago with severe pain in the lower back and leg. These complaints were long enough and the treatment that I used in the past was ineffective. Fortunately, I ended up in the clinic of Dr. Length and his team of super professionals!

Osteochondrosis of the cervical spine

“I applied 2 months ago with osteochondrosis of the cervical spine. I have a sedentary job and my neck muscles were very cramped. It was impossible to work. Before that, I went to other doctors, but this did not solve my problem. For 2 months I have a fairly positive dynamics. Every week it gets better and better.”

Bechterew’s disease

“I’ve had Bechterew’s disease for 10 years. The vertebrae began to move out, I began to slouch. I turned to other chiropractors, very famous, media ones. In the end, I didn’t get any results. After 2 sessions I felt much better. Now I don’t have any pain.”

Pain in the spine

“I came in with problems in my back, cervical, thoracic and lumbar spine. I was prescribed procedures, had a massage, and was assigned to do physical education at home. This made it much easier for me. I’m already turning my head. I have no pain.”

Shoulder-to-shoulder periarthrosis

I came to the clinic with severe pain in my shoulder. My hand did not rise, I could not sleep at night, I woke up from pain. After the first treatment session, I felt much better. Somewhere in the middle of the course, my hand began to rise, I began to sleep at night.

Osteoarthritis of the knee joint, 2nd degree

Came in with a very serious illness. I could not walk, I have arthrosis of the 2nd degree of the knee joint. I went through a course of treatment at the Clinic and now I am going 100%.

Herniated disc

“I came to the clinic after I had back pain and it turned out to be a herniated disc. I went to other places, but they only relieved attacks of pain. Hope for a return to normal life was given only by Sergei Vladimirovich, his golden hands!

Scoliosis

“Since I was a teenager, I have suffered from scoliosis in the thoracic region. I felt a feeling of discomfort, tension, periodic pain in the spine. I turned to various specialists, a massage therapist, an osteopath, but I did not feel a strong effect. After treatment, Length S.V. I almost have a straight spine. Currently, I do not feel any problems and discomfort.”

Intervertebral hernia

“At the 5th-6th session there was an improvement. I felt much better. The pain is gone. Improvement progressed more and more each time. Lesson 10 today. I feel great.”

Pain in the lumbar and cervical region

“I am 21 years old. I went to the clinic with discomfort in the lumbar and cervical region. I also sometimes had sharp pains. After undergoing therapy, I felt a significant improvement in my back. I have no pain. The condition as a whole has improved.”

Back pain

“At the beginning of the path of therapy, my back hurt very badly. I could no longer walk. I take 5 steps and stop. My entire journey consisted of such stops. In the very first procedure, I left the office with no pain in my spine.”

Cervical hernia

“I came in with a problem in my neck and my right arm was very sore. The neck did not turn, the hand did not rise. After the 3rd session, I felt better. After the 5th, all this pain began to decrease. It turns out I have 2 hernias in my cervical vertebrae. After the sessions, I did an MRI and one hernia decreased. Now he began to move, his hand earned.

Pain in the neck

“I went to Dr. Long because I had a very bad pain in my neck on the right side. I fell on a snowboard 5 years ago, even went to an osteopath, but somehow it didn’t really help. Now everything is fine, there are some consequences left, the muscles were spasmodic. When I came, I had steel muscles, now my neck is very soft.”

Pain in the thoracic region

“I came to the clinic with back pain, namely in the thoracic region. After 10 sessions of treatment, I could already calmly go about my usual business, stay at work until lunch, without howling in pain. Now I’ve come back for an adjustment after 2 months. I’m fine, my back doesn’t hurt.”

Hernia and protrusion

“I came to the clinic with L4-L5 hernia and L5-S1 protrusion. Today the course of treatment has ended. Lower back hurt, it was difficult to bend down. After completing the course and receiving instructions in the form of physical exercises, it became much easier. After a month of treatment, I do not feel any stiffness of movements.