#NHS inform

Exercise

Hip Exercises — NHS inform: 4 Exercises for Hip Pain (Bridge, Leg Lifts, Chair Squat), Pain 0 to 5, Up to 2 Sets of 15

NHS inform sets out 4 exercises for hip muscle and joint problems: a bridge, leg lifts behind and to the side holding a chair, and a sit-to-stand just touching a chair. Keep pain within 0 to 5 out of 10, do 2 sets of 8 two to three times a day, at most 2 sets of 15, and get advice if not better within 6 weeks.

Exercise

Shoulder Exercises — NHS inform: 6 Exercises for Shoulder Pain, 2 Sets of 8 Two to Three Times a Day, Up to 2 Sets of 15

NHS inform sets out 6 exercises for shoulder muscle and joint problems: 3 pendulum swings leaning on a table, a lying arm raise, a side-lying forearm lift and a wall raise. Do 8, rest a minute, 8 more, two to three times a day, at most 2 sets of 15, and get advice if not better within 6 weeks.

Exercise

Neck Exercises — NHS inform: 4 Movement Exercises for Neck Pain, 2 to 3 Repetitions Every Hour, Building to Around 10, Advice After 6 Weeks

NHS inform sets out 4 movement exercises for neck muscle and joint problems: head turns, side tilts, chin down and up, and arms out. Do 2 to 3 at a time every hour, add 1 or 2 every few days to around 10, keep pain within 0 to 5 out of 10, and get advice if not better within 6 weeks.