Exercise of the Week

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Range of Motion: Rotation

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

Start: Sit upright in chair.image_thumb[1] (8)

 

 

 

Exercise: Turn head as far to one side as you can. Stop when you
feel resistance to movement, but no pain. Hold for 10-15 seconds.image_thumb[2] (4)

 

 

 

Then, turn head as far to other side as you can. image_thumb[3] (1)

 

 

 

 

Once again, stop when you feel resistance, but no
pain. Hold for 10-15 seconds.
Repeat 5-10X per side.

Exercise of the Week

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Exercise 1 – Range of Motion:
Flexion/Extension

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

Start: Sit upright in chair.

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Exercise: Bring chin down toward chest. Stop at point you feel resistance to movement, but no pain. Hold for 10-15 seconds. Then, move head back as far as it will go, bringing chin up toward ceiling. Stop when you feel resistance, but no pain.
Try not to compress back of neck when you do this. Hold for 10-15
seconds. Repeat 5-10X.

Exercise of the Week

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Exercise 1 – Calf 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.

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.

Photo credit: Mayo Clinic

Exercise of the Week–Standing Quadiceps

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Standing Quadriceps Stretch

Difficulty: Easy
(Consult your chiropractor before doing this or any other exercise.)
image_thumb (9)

 

 

 

 

Start: Standing beside a chair.

image_thumb[1] (10)

 

 

 

 

Exercise: Reach for one foot, and hold it behind you. Keeping
knees close together bring foot up toward buttocks until you feel a
light pull along front of thigh.

image_thumb[2] (5)

 

 

 

 

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

Exercise of the Week

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Hamstring Stretch

Difficulty: Easy
(Consult your chiropractor before starting this or any other exercise.)
Start: Standing in front of a chair.

image_thumb (10)

 

 

 

 

Exercise: Place one foot up on chair, with leg straight. Slowly bend forward, reaching toward foot.

image_thumb[1] (11)

 

 

 

 

 

image_thumb[2] (6)

Stop and hold when you feel a light pull behind leg. Hold for 30-60 seconds, relaxing muscles of upper leg. Switch sides, and repeat 2X per side

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Exercise of the Week

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Seated Glute Stretch

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

Start: Seated on a chair.

image_thumb[4] (1)

 

 

 

 

Exercise: Place one ankle on opposite knee.image_thumb[5]

 

 

 

 

Then, bend forward until you feel a good stretch in hip. Also relax lower back in this position. Hold for 30-60 seconds, and then return to starting position. Switch sides, and repeat 2X per side.

 

image_thumb[6]

Exercise of the Week

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Pelvic Rotations – Leg Straight

Difficulty: Moderate

(Consult your chiropractor before starting this or any other exercise.)
Start: Lie down on back with legs straight, resting on floor. Place
arms out to side, palms up.

image_thumb (11)

 

 

 

 

 

Exercise: Extend one leg straight up, feet pointing toward ceiling. Then, let leg roll all the way across body so that foot touches floor. Place hand on knee to keep it in that position.

image_thumb[1] (12)

 

 

 

 

 

Hold for 30-60 seconds, and then return to starting position. Switch sides, and repeat 2X per side

image_thumb[2] (8)

Exercise of the Week Pelvic Rotations – Knees Together

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Difficulty: Easy
(Consult your chiropractor before starting this or any other exercise.)
Start: Lie down on back with legs bent to 90 degrees and feet on
floor. Place arms out to side, palms up.

image_thumb (12)

 

 

 

 

Exercise: Bring knees together.image_thumb[1] (14)
Then, let legs roll all the way to side so that knee rests on floor.

 

 

 

 

 

image_thumb[2] (10)Hold for 30-60 seconds, and then return to starting position. Switch sides, and repeat 2X per side.

Exercise of the Week- Lumbar Stabilization (stage 3)

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Plank Position

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

image_thumb[3] (3)

 

 

 

 

Start: Lie down on stomach. Then, begin by propping upper
body up onto elbows/forearms, with hands together in prayer
position. Engage inner abdominal muscles by bringing belly button inward. Keeping spine steady, lift hips and knees so you’re resting on toes, creating a straight line from ankles to shoulders.

image_thumb[5] (2)

 

 

 

 

Exercise: Keeping spine steady, lift one leg 6-8 inches. Hold this position for 10-20 seconds. (Option 1)
If this is relatively easy, try bringing that leg horizontally out
to side as far as you can, keeping torso steady. Hold this position
for 10-20 seconds. (Option 2)

image_thumb[6] (2)

 

 

 

 

Switch legs, and repeat. Perform 3-5 sets of this exercise per side.
Be careful not to strain lower back.

Exercise of the Week

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Lumbar Stabilization – Dead Bug

Difficulty: Moderate
(Consult your chiropractor before starting this or any other exercise.)

image_thumb (14)

 

 

 

 

Start: Lie on back with knees and hips bent to 90 degrees and feet
elevated. Both arms should be straight, with fingertips pointing up toward ceiling.

image_thumb[1] (15)

 

 

 

 

Exercise: Draw belly button
inward toward spine. Then, while keeping spine steady, slowly
straighten/lower one leg toward floor. At same time, bring opposite arm over head (toward floor). Pause for 1-2 counts, then
return to starting position.

Alternate arms/legs. Perform 5-10 sets per side