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THERAPEUTIC EXERCISE
We teach our patients special exercises 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. Because people who have back pain will not be able to do a full sit up, we will do partial sit up. This is what you should do.
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.
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, keeping your feet on the floor.
Begin by drawing one of your knees to the chest, using both hands (only one foot is now on the floor). Hold to the count of 10, then slowly release it to the position before. Do this 4 to 5 times before doing the same thing with the other leg. After you have done that, pull both knees up to the chest simultaneously. Do this 4-5 times as well.
HIP ROLL
Lie on your back with both hands out at your sides. If we were to look at you from the air, you would look like a T. Now, bend your knees and slide your feet up until they almost touch your buttocks. Keeping your knees together, slowly rotate to the right as far as possible. Hold for a count of 10. Then slowly rotate to the left as far as possible and hold for a count of 10. Repeat this procedure 4 to 10 times.
LOW BACK EXTENSION
The position for this exercise is different from the previous ones and is designed to help those suffering with sciatic pain.
Instead of lying on your back, this time you will lie on your stomach with a pillow under your chin and chest. Bring your arms up and place your palms on the floor next to your shoulders. Now, push down with your arms and slowly raise your head and off the floor. Try to hold for 4-5 seconds, then lower yourself slowly to the floor. Rest for a moment, then repeat this routine 7-10 times.
Should your pain increase, stop the exercise and consult your doctor before performing again.
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 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 (Advanced)
Lie on your stomach on a gym ball with your arms behind your head. Relax your shoulders and keep your abdominals tight. Tighten your buttocks and use your lower back muscles to slowly lift your shoulders and chest off the ball.
SUPERMAN
Begin on all-fours (hands and knees). Lift one arm and the opposite leg simultaneously, then lower and switch to the other side.
DOUBLE LEG LIFTS
Rest with your stomach over a gym ball, hands flat on the floor in front of the ball for stability. Raise both legs up off the floor until your body is horizontal.
SPINAL ROTATION
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
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
Stand with your arms at your side, palms facing the thighs. This starting position helps protect the shoulder joint. Tighten your abdominal muscles, bend the knees slightly, and position the feet about shoulder-width apart. Keep elbows slightly flexed and abduct at the shoulders to raise the arms to shoulder height. Pause, and then slowly return to the starting position.
INTERNAL SHOULDER ROTATION
Sit with one leg extended and an elastic resistance band wrapped around the extended foot. If the right leg is extended, the left hand acts to anchor the elastic band 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, then slowly return to the starting position. Repeat with the other arm.
FRONT DELTOID RAISE
Start with your arms in front of your body with the palms facing the thighs. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart.
With arms straight, flex at the shoulders to raise the arms to shoulder height. Pause, then slowly return to the starting position.
SINGLE-ARM LAT PULL-DOWN
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, adducting at the shoulder until the upper arm is 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.
GYM BALL PUSH-UPS (Advanced)
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. Once in this position, perform push-ups.
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 working 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.
GYM BALL CRUNCH
Lie on your back on a gym ball, hands behind your head or across your chest. Maintain a backwards-pelvic tilt and raise your shoulder blades off the ball.
SMALL GYM BALL NECK FLEXION
Stand facing the wall and hold the gym ball at forehead height, push forehead into the ball and hold for a count of 5.
SMALL GYM BALL NECK EXTENSION
Stand with your back to the wall and place the gym ball behind your head. Push your head backwards into the ball.
SMALL GYM BALL NECK LATERAL FLEXION
Stand sideways to the wall. Hold a small gym ball above your shoulder at the side of your head. Push head laterally into the ball.
Neck Stretches (Sitting)
Lateral flexion: Bring your ear to your shoulder. Hold that position for 5 to 7 seconds. Then force your ear toward your shoulder, feeling the stretch of your neck muscle on the opposite side.
Extension: Tip your head back and look at the ceiling, feeling the stretch in the muscles on the front of your neck. Hold for 5-7 seconds. If this exercise causes dizziness, fainting or loss of balance, STOP THE EXERCISE AND CONTACT YOUR DOCTOR.
Rotation: Rotate your head toward your (R or L) shoulder then tilt your head down until you feel a stretch on the opposite side of the neck. Hold for a few seconds and then repeat. Perform 4 or 5 times on both sides.
Neck exercises for strength
Flexion: Place your palms on your forehead for resistance and force your head into your hands. Hold for 5-7 seconds. Repeat 4-5 times.
Extension: Interlock your fingers and place your hands on the back of your neck. Force your head back while pulling forward with your hands. Hold for 5-7 seconds. Repeat 4-5 times.
Perform these exercises regularly and you will be surprised at the amount of flexibility you will gain in a couple of months.
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