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Therapeutic Exercises
We teach our patients special exercises designed just for them to help strengthen their spine. These exercises can be performed in the comfort of your own home and can improve the effectiveness of your spinal correction by as much as 30-40%. This enhances the treatment process and helps maintain healing benefits, as well as reducing the likelihood of future problems.
AM PM Exercises- Side to Side stretch and Spinal Rotation
We start with this exercise to prepare the body each day for weight bearing stress. Start by sitting at the edge of the bed or in a chair, bend to the left and hold for 10 seconds, breath slowly. You will feel a steady stretch down the opposite side. Repeat this 10 times on each side.
Seated in a chair, reach one arm across the belly and grasp the opposite side of the chair. Look over the shoulder while rotating the low- and mid-back. Hold for 15-30 seconds. Repeat 2-3 times.
Because it is very easy to do, we suggest that you do it in the morning before your feet hit the floor and at night before you go to bed. Make it your daily routine.
Knee to Chest
You start this exercise the same way like the partial sit up, by lying on the floor with a pillow supporting your neck. Now bend both knees (keep your feet on the floor).
Begin the exercise by drawing one of your knees to the chest, using both hands (only one foot is now on air). Hold to the count of 10, then slowly release it to the position before. Do this 4 5 times before doing the same thing with the other leg. Youll feel that the whole back gets stretched. That is good thing, since we have been making the back shorter all day by sitting incorrectly.
After you have done that, time to get both knees to the chest. Do this 4-5 times as well.
Cat-Camel
Position yourself on all fours with hands directly beneath your shoulders and knees directly beneath your hips. Arch your back like a cat, then transition to camel position.
The Cat-Camel is intended as a motion exercisenot a stretchso the emphasis is on motion rather than "pushing" at the end ranges of flexion and extension. Repeat 12-15 times.
Superman
Begin in an all-fours position with body over the stability, abdominal muscles engaged to stabilize the pelvis and the neck in alignment with the spine. Lift opposite arm and leg up at the time then return down switch to the other side.
Stability Ball Push-ups
Start with the ball under your stomach roll forward placing your body weight on your hands until stability ball rests under your shins. Your body should be extended in a straight line from the stability ball.
Neck Flexion
Stand facing the wall and hold the stability ball at forehead height, push forehead forward into the ball.
Neck Extension
Stand facing away from the wall and hold the stability ball behind your head. Push back of head into the ball.
Neck Lateral
Stand sideways to the wall. Hold the stability ball above your shoulder at the side of your head. Push side of heads laterally into the ball.
Neck Stretches
1. Bring your ear to your shoulder
2. Let your neck to sit in that position for 5 to 7 secs
3. Force your ear toward your shoulder.
3. Feel the stretch of your neck muscle on the opposite side. Repeat on the opposite side.
Same principle as the exercise before...
1. Bring head back as if you are looking toward the ceiling.
2. Feel the stretch in the muscles located on the front part of your neck.
If this exercise causes dizziness,fainting or loss of balance.. STOP
THE EXERCISE AND CONTACT YOUR PHYSICIAN.
1. Rotate your head toward your (R or L) shoulder and then
2. Nod your head down and you will feel a stretch on the opposite side of which you are looking. Just hold for a few seconds and repeat.
Neck Exercises for Strength
1. Put your hand on your forehead and force your forehead against your hand to provide resistance. You can do this in several sets of 6, 8, or 10 repetitions.
2. Place your hands on the back of your neck and force your head back while providing resistance with your hands.
Do these exercises in several sets of 6, 8, or 10 several times a day and you will be surprised at the amount of flexibility
that returns in a couple of months.
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