Exercise of the Week!

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Basic Sun Salutations!

This is a great way to warm up and strengthen your muscles! If the video is not showing below you can visit this link.

 

Exercise of the Week- Childs Pose

Child’s Pose- Spinal Flexion

Difficulty: EASY

(consult your chiropractor before doing this or any other exercise.)

START: Place a mat on the floor. Position your body as shown in Image #1, with a spine in a neutral position.

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EXERCISE: Try to move spine into a fully flexed position. Let hips approximate your heels, and relax muscles of spine.  Let head lower toward floor. Place arms out in front of you, or relax them by your sides.

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Hold for 15-60 seconds.

Return to neutral position and rest for 15 seconds.  Repeat 5-10X.

Exercise of the Week

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Exercise of the Week- Lumbar extension – “lazy cow

Difficulty: Beginner to Moderate
(Consult your chiropractor before engaging in this or any other exercise.)

Start: On hands and knees. Be aware of position of spine – start
with a neutral spine or a flat back.

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Exercise: Allow spine to sag toward floor, bringing lumbar
spine into full extension. Also extend neck by bringing chin up
toward the ceiling. Hold for 10-15 seconds.

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Exercise of the Week Calf Stretch, Variation 2

Difficulty: Easy
(Consult your chiropractor before doing this or any other exercise.)

Start: Standing behind a chair, or in front of a wall. Place hands on backrest or wall for balance.

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Exercise: Place one foot behind other. Keeping heel on floor, bend knee and lean hips forward.

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You should feel tension behind lower leg, close to ankle. Hold for 30-60 seconds, relaxing muscles of lower leg. Switch sides, and repeat 2X per side.

Exercise of the Week Calve Stretch Variation 4

Difficulty: Easy

Start: Standing on a stable box, or a step. Use handrails or a wall
for balance.
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Exercise: Place one foot behind you so heel of that foot extends
past edge of box/step. Lean into back foot, allowing heel to drop
below height of box/step.

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Keep knee straight to focus on gastrocnemius muscle, or bend knee to focus on soleus muscle.

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Hold for 30-60 seconds. Switch sides and repeat 2X per side

Exercise of the Week-Calve Stretch

Variation 1
Difficulty: Easy
(Consult your chiropractor before doing this or any other exercise.)
Start: Standing behind a chair or in front of a wall. Place hands on
backrest or wall for balance.

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Exercise: Bring one foot behind as far as possible, keeping heel
on floor and knee straight.
You should feel tension behind lower leg, close to knee.
Lean hips toward chair or wall to increase lengthening effect.
Hold for 30-60 seconds, relaxing muscles of lower leg. Switch
sides, and repeat 2X per side.

Exercise of the Week

Lateral Flexion + Forward Flexion

Difficulty: Easy to moderate
(Consult your chiropractor before doing this or any other exercise.)

Start: Sit upright in chair.

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Exercise: Place one hand on top of head, with fingers pointing
down toward opposite shoulder, behind ear (image 2). Then, allow
neck to relax as weight of arm pulls head and neck gently forward and to opposite side (image 3). Chin should be pointing down toward knee, and you should not feel pain in this position. Drop shoulder on side you feel the stretch. Hold for 20-30 seconds. Switch sides, and
repeat 2X per side.