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THERAPEUTIC EXERCISE
We teach our patients special exercises designed just for them to help strengthen and correct their own unique problem. 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.
PARTIAL SIT UP
We start with what most people said is the best back pain exercise. People who have back pain should avoid doing a series of full sit ups, however, partial sit ups or crunches, either on the floor or on an exercise ball, can have very beneficial effects.
Lie on the floor with a pillow supporting your neck and bend both knees (keep your feet on the floor). Now, raise your hands and slowly reach for your knees. You don't have to raise your lower back or mid back, just raise your head, neck and upper back. Hold this position for 5 seconds before going back to the original position. Because it is very easy to do, we suggest that you do it as many times as possible in a day (50 repetitions take only minutes). Make it your daily routine.
In the same position as above, lift your behind up as high as you can and hold it for 3-5 seconds and then lower back to the starting position. This is called a "bridge" and can be repeated up to 10 times. As you get stronger, hold the position higher and for a slightly longer period of time each time. Aim to avoid all wobbling of your pelvis and hips as you lift straight up and down.
(Advanced) In the same position (as the crunches), lift your feet off the floor and perform, in VERY slow motion, a bicycle riding motion with your feet and legs to work your lower abs, keeping your lower back flat on the floor. Do this VERY slowly and continue until you reach muscle fatigue and have to stop. Do up to three sessions in a row with 15 seconds of rest in between each session.
KNEE TO CHEST
You start this exercise the same way as 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. You'll 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 one leg at a time as described, repeat bringing both knees to the chest at the same time. Repeat 4-5 times.
HIP ROLL
Lie on your back with both hands out at your sides. Bend your knees and bring your feet as close as you can to touching your heels to your buttocks. Keep your knees together, and slowly rotate to the right. Hold to the count of 10. Repeat to the left. Do each direction 4-5 times.
LOW BACK EXTENSION
The position is different from the previous 3 exercises and is designed to help those with sciatic pain.
Instead of lying on your back, this time you lie on your stomach. Put your hands on your side. Now, slowly raise your head and chest from the floor. Try to hold for about 4-5 seconds, then go back to your original position. Repeat this up to 7-10 times, relaxing for @ 10-15 seconds in between.
If you feel better, you could proceed to the next stage. If the pain increases, stop the exercise.
Lie on your stomach with a pillow under the chest. Just relax there for about 10 minutes. When you do this, you are actually lifting your upper back with the help of the pillow. Now, using your hand, push on the floor and slowly raise your head and upper back from the pillow. Do this several times. Discontinue if the back pain increases.
CAT-CAMEL
Position yourself on all fours (hands and knees) with cushioning under your knees, your hands positioned directly beneath your shoulders and your knees directly beneath your hips. Arch your back slowly like a cat, then slowly transition to a reversed, camel, position.
The Cat-Camel is intended as a motion exercise, not a stretch, so the emphasis is on motion rather than "pushing" at the end ranges of flexion and extension. Repeat 12-15 times.
BACK EXTENSION on an exercise ball
Lay with your stomach on the stability ball; face down with your arms behind your head resting on your neck. Relax your shoulders and keep your abdominals tight. Contract the gluteus and use your lower back muscles to slowly lift your shoulders and chest off the ball.
SUPERMAN on an exercise ball
Begin in a hands and knees position with your body over the stability ball, abdominal muscles engaged to stabilize the pelvis and the neck in alignment with the spine. Lift opposing arm and leg up at the same time then return down. Repeat with the other side. Do this slowly and be carefully so you don't break a lamp with the exercise ball going flying!
DOUBLE LEG LIFTS on an exercise ball
Rest with your stomach over the stability ball. Place your hands down on the floor in front of the ball. Carefully raise both legs up off the floor until your body is horizontal. Remember the lamp!
SPINAL ROTATION while at a desk or sitting too long anywhere
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.
EXTERNAL SHOULDER ROTATION with stretchy band
Palms facing the sky at table top level with band draped over both hands, holding the upper arms next to the torso. Externally rotate both arms through full range of motion. Pause, then slowly return to the starting position
LATERAL DELTOID RAISE with or without hand weights
Arms start slightly to the side of your body, palms facing the thighs. This starting position helps protect the shoulder joint. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart.
Keep elbows slightly flexed and raise the arms to shoulder height. Pause, and then slowly return to the starting position.
INTERNAL SHOULDER ROTATION with stretchy band
Sit with one leg extended and the elastic resistance band wrapped around the extended foot. If the right leg is extended, the left hand acts to anchor the elastic resistance and the right arm is bent 90 degrees with the upper arm next to the torso and slightly in front of the body.
Rotate the right hand toward the body. Pause, and then slowly return to the starting position. Repeat with the other arm.
FRONT DELTOID RAISE with or without hand weights
Arms start in front of the body with the palms facing the fronts of your legs. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart.
With the elbows extended, raise the arms, keeping them straight, to shoulder height. Pause, then slowly return to the starting position.
SINGLE-ARM LAT PULLDOWN with stretchy band
Begin with both hands overhead holding an elastic resistance band. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart.
Pull downward to the side with one arm, keeping the arm straight, until the upper arm is down next to the torso. Pause, then return slowly to the starting position. Keeps arms slightly in front of the face to protect the back and shoulders.
STABILITY BALL PUSH-UPS on an exercise ball
Start with the ball under your stomach and roll carefully 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. Remember about the lamp!
SIDE LUMBAR BRIDGE
Lie on one side with your legs straight. Support the upper body by keeping the elbow directly beneath the shoulder. Being careful not to let the top hip rotate forward, engage the abdominals and use the torso to lift the hips. Hold this position for 10 to 15 seconds, maintaining a neutral neck and spine position.
SINGLE-LEG REVERSE CURL
Lie on your back with one knee flexed and foot flat on the floor and the other leg straight in the air. Extend arms flat along body and maintain neutral alignment in the cervical spine.
Lift the bent knee and leg in an upward diagonal direction over the belly button. Pause, then slowly lower the leg to the starting position. Repeat with other leg.
CRUNCH on an exercise ball
Sit and then carefully roll back until you are laying with your back onto ball, hands behind your head or across your chest. Maintain a backwards-pelvic tilt (lower back flat on the ball) and raise your shoulder blades off the ball slowly. Repeat until muscle fatigue forces you to stop. Repeat with up to three sets with a 15 second rest in between each set.
NECK FLEXION with an exercise ball
Stand facing the wall and hold the stability ball at forehead height, push forehead forward into the ball, slightly tucking your chin. Remember not to let the ball go flying and breaking a lamp!
NECK EXTENSION with an exercise ball
Stand with your back to the wall and hold the stability ball behind your head. Push back of your head into the ball looking slightly upward.
NECK LATERAL with an exercise ball
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 slowly and progressively towards your shoulder
2. Remain in that position for 5 to 7 secs
3. Force your ear toward your shoulder.
4. Feel the stretch of your neck muscles on the opposite side.
1. Extend your head backward to look towards the ceiling.
2. Feel the stretch in the muscles located on the front part of your neck. 3. Remain in that position for 5-7 seconds. 4. If these exercises cause dizziness, a feel of impending 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. Keeping your head up, put your hand on your forehead and force your forehead against your hand. 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 backward while providing resistance with your hands.
Do these exercises in sets of 6, 8, or 10 several times a day and you will be surprised at the amount of flexibility that returns in a relatively short period of time.
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