Exercise Instruction: Heat and Ice
Tip: Print out this form so you can follow along as you watch the video. The instructions on this form can be a helpful resource while practicing this exercise.
Rest and Recovery: Heat and Ice
Taking care of your back involves taking care of yourself. With as many hours as you put in, consider yourself an industrial athlete. Think like an athlete. For instance, weightlifters do best when they give their bodies the rest after a heavy workout. By allowing their muscles time to recover, they get better results. They'll often work their chest and back muscles one day, and then do their legs or arms the next. Your body also need to chance to renew after a hard days work.
How can I benefit by learning this exercise?
After putting in a hard day of work, you may have sore muscles in one or more areas of your body. If so, your body can benefit by applying heat or ice to the sore areas. By applying heat, you can improve blood supply and help muscles relax. Ice, on the other hand, is a great way to reduce potential inflammation and pain.
How do I perform this exercise?
Moist hot packs, heating pads, and warm showers or baths are effective forms of heat therapy. Heat treatments usually involve applying heat to the sore area for 15 to 20 minutes. You may find you have less pain and better mobility after applying heat. Ice packs or a bag of ice are the most effective forms of cold therapy. Cold treatments usually involve applying ice to the sore area for 15 to 20 minutes. You may find you have less pain and better mobility after applying ice.
How many and how often should I do this exercise?
- Sets: 1
- Repetitions: 1
- Hold: 10 - 15 minutes
- Perform: 1 - 2 times per day
Are there other recommendations I need to be aware of?
Take time while applying heat or ice to do some easy breathing and relaxation exercises.
What should I watch out for while doing this exercise?
Be cautious when using heat. Even when heat is the best treatment for your back discomfort, hotter is not always better. Your skin can overheat and even burn. Use layers of towels between the heat source and your skin to avoid the risk of a burn. When applying ice, avoid injury to your skin by placing a wet towel between your skin and the cold pack or ice bag.