Tips and Advice

If injured, you should generally do the following in this order: heat, stretch, then ice.
Never heat right before you go to bed.
When you ice, you should ice for 30 minutes at a time. Use a paper towel between you and the ice to avoid frostbite.
Keep your shoulders down throughout the day. Every hour, take a deep breath in and raise your shoulders up, then exhale and drop your shoulders down, but make sure not to slouch. Keep the curve in your low back.
Do your stretches at least three times a day. When stretching, you should feel only tension NO PAIN.
Never sleep on your stomach.
Sleep on your side or your back.
Keep moving during the day. Don’t be in any one position for more than 30 minutes at a time.
When, lifting, lift with your legs, not with your back.

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