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Exercises
Please note that all exercises shown on this website are for patients only. You must be under the care of one of our doctors, and have discussed these exercises with your doctor prior to beginning them. If you should experience pain or discomfort, discontinue immediately and call the clinic to speak with your doctor.
Acute Back Pain Therapy and Exercises
TOTAL TIME 10 - 15 MINUTES
Introduction
In many cases the cause and aggravation of low back pain are directly related to the strength of the muscles of the back.
Little exercise, sedentary jobs, obesity, poor posture, improper lifting technique and insufficient rest all load to a state of weakness and eventual Instability of the muscles that land
support to the back.
The following routine is specifically designed to stretch and reduce tension in the back muscles along with exercising the important muscles that contribute to proper posture and strength.
Groin & Hip Stretches
How to Stretch:
Stretching should be done slowly without bouncing. Stretch to where you feel a slight, easy stretch. Hold this feeling for 5-30 seconds. As you hold this stretch, the feeling of tension should diminish. If it doesn't, just ease off slightly into a more comfortable stretch. The easy stretch reduces tension and readies the tissues for the developmental stretch.
After holding the easy stretch move a fraction of an inch farther into the stretch until you feel mild tension again. This feeling of stretch tension should also slightly diminish or stay the same. If the tension increases or becomes painful, you are overstretching. Ease off bit to a comfortable stretch. The developmental stretch reduces tension and will safely increase flexibility.
Hold only stretch tensions that feel good to you. The key to stretching is to be relaxed while you concentrate on the area being stretched. Your breathing should be slow, deep and rhythmical. Don't worry about how far you can stretch. Stretch relaxed and limberness will become just one of the many by-products of regular stretching.
Spinal Exercise Therapy B
These spinal exercises have been especially selected and prepared for you. When accompanied by chiropractic adjustments, they will assist the doctor in the correction of your spinal distortion and postural faults and prevent the re-occurance of your pain.
For maximum benefit, exercise twice daily to tolerance (until tired). Each day strive to Increase the number of repetitions.
Spinal Exercise Therapy A
These spinal exercises have been especially selected and prepared for you. When accompanied by chiropractic adjustments, they will assist the doctor in the correction of your spinal distortion and postural faults and prevent the re-occurance of your pain.
For maximum benefit, exercise twice daily to tolerance (until tired). Each day strive to Increase the number of repetitions.
Neck, Shoulder & Arm Stretches
How to Stretch:
Stretching should be done slowly without bouncing. Stretch to where you feel a slight, easy stretch. Hold this feeling for 5-30 seconds. As you hold this stretch, the feeling of tension should diminish. If it doesn't, just ease off slightly into a more comfortable stretch. The easy stretch reduces tension and readies the tissues for the developmental stretch.
After holding the easy stretch move a fraction of an inch farther into the stretch until you feel mild tension again. This feeling of stretch tension should also slightly diminish or stay the same. If the tension increases or becomes painful, you are overstretching. Ease off bit to a comfortable stretch. The developmental stretch reduces tension and will safely increase flexibility.
Hold only stretch tensions that feel good to you. The key to stretching is to be relaxed while you concentrate on the area being stretched. Your breathing should be slow, deep and rhythmical. Don't worry about how far you can stretch. Stretch relaxed and limberness will become just one of the many by-products of regular stretching.
Prenatal Yoga Routine
By Jyothi Larson and Ken Howard for Your Baby Today
Prenatal yoga adapts some traditional yoga postures, called asanas, in order to meet the needs and changes of pregnancy. You can do the asanas below as a series or you can "mix and match," depending on how you feel on a particular day and your time constraints. All the movements should be done gently, never forcing a stretch. Listen to your body to best determine which postures to do, how long to hold them, and the number of repetitions. During the movements, breath in slowly through your nose, feeling the air come into your lungs, and then breath out gently through your nose. Connect one breath to another fluidly.
How To Breathe With Your Diaphragm
There are a number of different ways to do breathing exercises and to learn to breathe properly. This exercise takes you through careful steps, designed to help you learn to breathe with your diaphragm, in a slow and helpful process.
Difficulty: Average
Time Required: 10 minutes, 2 times per day Here's How:
Shoulder Exercise Therapy
The exercise should be carried on for no more than five minutes in all (less than one minute each) but they should be repeated often during the day.
If any of the movements cause mild pain, you can relieve this by standing as in (1) and swinging the arms very lazily forward and back with an easy pendulum-like motion.