Patient Resources

Exercises

Here are some exercises that you may include in your routine.  If you experience any pain or discomfort, please contact your chiropractor immediately.

Neck Mobilization

Chin Tuck

Sit or stand with a straight back. Tuck your chin in and hold for 5 sec. Repeat 10 times.

Flex & Extension

Keeping your chin tucked in, flex your head forward. Hold for 5 sec. Then extend to the back and hold. Repeat 10 times.

Lateral Flexion

Keeping your chin tucked in, tilt your head to the left. Hold for 5 sec. Tilt to the right and hold. Repeat 10 times.

Rotation

Keeping your chin tucked in, turn your head to the left. Hold for 5 sec. Then turn to the right and hold. Repeat 10 times.

Neck Stretches

Trapezius

Keeping your chin tucked, put your right hand on the left side of the head. Pull head gently to the right and hold for 30 sec. Slowly return to centre and then repeat on the other side.

Levator Scapulae

Keeping your chin tucked, put your right hand on the left side of the head. Pull head gently to the right and turn your head down. Hold for 30 sec and slowly return to centre. Repeat on the other side.

Shoulder Roll

Put your hands on the shoulders and rotate clockwise 20 times. Repeat in anti-clockwise direction.

Upper Back & Shoulder Streches

Deltoid

Put left arm across your chest and hold it with the right arm. Feel the stretch over the outer side of the left shoulder and hold for 30 sec.Put right arm across your chest and hold it with the left arm. Feel the stretch over the outer side of the right shoulder and hold for 30 sec.

Petorals

Keep your chin tucked in, open your chest and pull both arms outward and backwards. Hold for 30 sec while taking deep breathes.Keep your chin tucked in, open your chest and pull both arms outward and backwards. Hold for 30 sec while taking deep breathes.Stand beside a wall. Keep your chin tucked in, put your hand on the wall with straight elbow. Feel the stretch in the chest and hold for 30 sec. Repeat on the other side.

Triceps

Keep your chin tucked in, reach for your fingers at the back. Hold for 30 sec.Keep your chin tucked in, reach for your fingers at the back. Hold for 30 sec.

Lower Back Stretches

Knee Hug

Bring one knee to the chest and hold with your hands. Feel the stretch in the buttock and lower back. Hold for 30 sec. Repeat on other side, then with both knees together.

Side Bend

Stand with a straight back with legs hip-width apart. Slide your hand slowly to one side until you feel a stretch. Hold for 30 sec and repeat on the other side.Stand with a straight back and legs hip-width apart. Lift your right arm up by the side and bend gently to the left. Hold for 30 sec. Repeat on opposite side.

Spinal Twist

Lift one knee up to 90 degrees. Twist your hip to opposite side and feel the stretch in your hip. Hold for 30 sec. Repeat on other side.

Leg Stretches

Adductors

Sit with knees bent and feet touching. Hold feet with hands and bend upper body forward. Feel stretch on the inside of both thighs. Hold for 30 sec.Kneel with one leg and stretch out the other by the side. Feel the stretch on the inside of the straight leg. Hold for 30 sec. Repeat on other side.

Calves

Standing with support, bend one leg in front and the other leg straight behind. Make sure both feet are pointing straight ahead and the heel of the straight leg is touching the floor. Feel stretch in the lower part of the straight leg and hold for 30 se

Gluts

Lay on your back with knees bent. Rest one foot on opposite leg. Pull the straight knee towards the chest and feel the stretch under the bent leg. Hold for 30 sec. Repeat on other side.While seated, bring one foot up to the opposite leg. Bend upper body forward until a stretch is felt under the bent leg. Hold for 30 sec. Repeat on other side.Bend one knee in front of body and place the other leg straight behind. Fold upper body forward until a stretch is felt under the front leg. Hold for 30 sec. Repeat on other side.

Hamstrings

Bend one knee with foot touching the inside of opposite knee. Pull belly in while bending upper body forward. Feel a strong stretch behind the straight leg and hold for 30 sec. Repeat on other side.

Hip Flexor

Kneel with one knee behind and support yourself with the front knee bent at 90 degrees. Then maintain a straight back while feeling a stretch in the front of the back leg. Hold for 30 sec. Repeat on other side.

Quadriceps

Standing with support, bend one knee and hold the foot at the back. Feel the stretch at the front of thigh. Hold for 30 sec. Repeat on other side.

Pelvic Tilt * Perform in the following sequence

1. Hook Lying - Supine

Lay on your back with knees bent. Breathe in as you arch the lower back up. Breathe out slowly while pressing lower back down on the floor. Repeat 10 times.Lay on your back with straight legs. Breathe in as you arch the lower back up. Breathe out slowly while pressing lower back down on the floor. Repeat 10 times.

2. Standing

While standing on both feet, perform the same actions as in Hook Lying or Supine positions. Repeat 10 times. This is best done standing against a wall.

3. Cat Pose

Kneel with hands and knees hip-width apart. Curve back downwards and upwards slowly while breathing in and out, respectively. Repeat 20 times.

4. Kneeling

Kneel with buttocks on heels. Tilt pelvis forwards and backwards as in the lying position. Repeat 10 times.

5. Semi-Kneeling

6. Hip Open

Sitting with soles together, tilt pelvis forwards and backwards as in the lying position. Repeat 10 times.

Pelvic Tilt with Limbs * Perform in the following sequence, maintaining pelvic tilt as above.

1. Dead Bug

Tilt pelvis in. Bend right leg to 90 degrees and bring left arm up to beside the ear. Alternate with opposite arm and leg. Repeat 20 times.

2. Bridge

1. Bend both legs and keep them hip-width apart. Tilt pelvis in. 2. Push pelvis up slowly using your leg muscles, lifting your spine one segment at a time while maintaining pelvic tilt. Hold for 3 sec. 3. Slowly lower down one segment at a time to ori

3. Quadruped

1. Lift right arm up straight beside the ear. 2. Lift left leg up to a straight line. 3. Lift both right arm and left leg up while maintaining balance. Hold for 5 sec. 4. Repeat on the other side and alternate 10 times.

4. Quadruped with Rotation

Place right hand in the middle as support. Turn your body to the left with left arm reaching straight up. Hold for 5 sec.Place left hand in the middle as support. Turn your body to the right with right arm reaching straight up. Hold for 5 sec. Repeat sequence for 10 times.

5. Kneel to Semi-kneel

Sitting on heels, trunk upright, tilt your pelvis in. Raise buttocks up by extending hips. Repeat 10 times.

6. Crunch

7. Trunk Curl

8. Sit Back

1. Begin sitting with knees bent hip-width apart. Tilt pelvis in. 2. Slowly lean back and lay down one spinal segment at a time, till fully lying on floor. 3. You may return to sitting position with the support of hands. 4. Repeat 10 times.

9. Lunge

Stand at the end of the mat. Tilt pelvis in.Perform lunge by bringing right leg forward and bend your knee to 90 degrees. Alternate sides and repeat 10 times.

10. Squats

1. Stand with legs hip-width apart. Tilt pelvis in. 2. Perform a squat by slowly bending knees while maintaining pelvic tilt. 3. Curl toes up to make sure body weight doesn't go forward over the knees. Repeat 10 times.1. Stand with legs hip-width apart. Tilt pelvis in. 2. Perform a squat by slowly bending knees while maintaining pelvic tilt. 3. Curl toes up to make sure body weight doesn't go forward over the knees. Repeat 10 times.

Posture Correction & Balance

Standing - Good vs Bad

Bad Posture -1. Neck forward 2. shoulders hunched 3. Back slouched 4. Hips forward 5. Knees bent.Good Posture - 1. Chin tucked in 2. Shoulders wide 3. Back straight 4. Abs flat 5. Legs straight

Sitting - Good vs Bad

Bad Posture - 1. Slouched back 2. Gap between lower back and chair 3. Neck forwardGood Posture - 1. Shoulders open and relaxed 2. Lower back in contact with chair or back support 3. Neck straight and in line with spine

Balance on One Leg

Stand with bare feet on hard, non-carpeted floor. Lift one leg up to 90 degrees. Focus your eyes on one spot and balance. Then close your eyes. You should be able to maintain balance for 30 sec. Repeat on other side.Stand with bare feet on hard, non-carpeted floor. Lift one leg up to 90 degrees. Focus your eyes on one spot and balance. Then close your eyes. You should be able to maintain balance for 30 sec. Repeat on other side.
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