Is a series of exercises that will address your problem. Might me mobility drills, stretching, balance exercises, stabilization exercises, strengthening, coordination, agility and power exercises.
To do some effort, so dress comfortably
To feel pain during a new exercises is normal but should be bearable and disappear within 24h
Soreness might occur
Re-balancing of muscles strength
Restoration of range of motion
Increment of strength and conditioning
Improved coordination and agility
