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Woodward Chiropractor | Woodward chiropractic care | OK | Therapeutic Exercise

Mabra Family Chiropractic, PLLC

911 17th Street
Woodward,
OK 73801

Adjust to Every Stage of Life

(580) 254-5145

Therapeutic Exercise

 

KNEE TO CHEST

Knee-to-chest exercises are recommended for patients with back pain. It stretches the glutes and back muscles without putting stress on the lower back.

You start this exercise lying on the floor. Begin by drawing one of your knees to your chest, using both hands, while your other leg lays straight on the floor. Hold to the count of 10, then slowly release it to the rest position. Do 4-5 repetitions, and then repeat with your other leg, then both legs at the same time. 

 

 

 

HIP ROLL

Start this exercise flat on your back with your arms extended out to the side. Bend your knees and lift your feet off of the ground. You will now rotate your hips to the side so that your legs become parallel with the floor. Rotate from side to side for 5-10 repetitions. This is another core exercise that strengthens your abdominal muscles.

 

 

SUPERMAN

Lie face down with your arms extended above your head. Tighten your abdominal muscles and lift your arms and legs off the ground. It should look like you are in a Superman like flying position. Hold this for about 30 seconds and then release. You may be tempted to hold your breath when clenching your abdominal muscles. DON'T! Control your breathing while holding this position. 

 

LOW BACK EXTENSION

Start by lying flat on your stomach with your hands to your side. Lift your head and upper body off the ground by using the muscles in your lower back. Hold this position for 4-5 seconds and then lower yourself back down. Repeat 10-15 times. 

 

CAT-CAMEL

Position yourself on all fours with hands directly beneath your shoulders and knees directly beneath your hips with your back straight. Use your abdominal muscles to push your back towards the ceiling, arching it like a cat. You should notice your head will point down towards the floor. Next, drop your back so that your lower back extends. Your head should raise when doing this. Make sure to keep your elbows straight the entire time, the only movement should be in your spine. Repeat this 12-15 times.

 


BACK EXTENSION

This exercise is best performed with a stability ball. Lay with your stomach on the stability ball with your hands behind your head. Tighten your abdominal muscles and use your lower back muscles by contracting your glutes to lift your shoulders and chest off the ball. 

 

 

 


DOUBLE LEG LIFTS

Using a stability ball, lay face down with your hands on the floor in front of the ball. Raise both legs off of the floor until your body is horizontal and hold the position for about 10 seconds. Lower your legs back down to the floor and repeat 5-10 times. 

 

 

 

 

SPINAL ROTATION

While seated in a chair, reach one arm across your stomach 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 & INTERNAL SHOULDER ROTATION

Start by lying on your right side with your right arm folded under your head. Your upper left arm should be parallel to your torso, bent at the elbow so that your forearm is lying across your stomach with your hand on the floor. By rotating your left shoulder, raise your forearm so that it is perpendicular to the side of your body.   Switch to your other side and repeat. This exercise can also be performed with a dumbbell. 

Lay on your right side, like in the external shoulder rotation, but keep your right hand free this time. Keep your right arm next to your body and bend at the elbow. Rotate your shoulder to move your forearm. It will start flat on the floor, and then you will rotate it into your body so that your forearm is flat across your stomach. Repeat this motion 10-15 times and use a dumbbell if you prefer. 


LATERAL DELTOID RAISE

Start with your arms to the side of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out to your side until they are shoulder height. Hold that position briefly, and slowly return your arms to your sides. 

FRONT DELTOID RAISE

Start with your arms in front of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out in front of you until they are shoulder height. Hold that position briefly, and slowly lower your arms. 

 

SINGLE-ARM LAT PULLDOWN

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 your arms slightly in front of the face to protect the back and shoulders.

 


STABILITY BALL PUSH-UPS

Start with the ball under your stomach and your hands on the floor in front of you. Roll forward slowly until your shins are balancing on the stability ball. Now perform pushups as your normally would by bending at the elbow. 

 


 

STABILITY BALL CRUNCHES

Lay down with your back on the stability ball and your hands behind your head or folded across your chest. Maintain a backwards-pelvic tilt and raise shoulder blades off the ball, return to the starting position, and repeat.

 


NECK EXERCISE

Sit with your spine lengthened and tall by lifting the crown of your head towards the ceiling.

Shoulder rolls involve circular movements of the shoulder girdle forwards, upwards, backwards and down as if drawing circles with the shoulders.

The chin to chest stretch is directed towards stretching and relieving the muscles at the back of the neck. Sit tall with your spine lengthened and gently lower your chin towards your chest as you breathe out. Repeat slowly and gently 3-4 times in a row.

Ear to shoulder stretch involves directing the ear towards the shoulder to stretch and relieve tension in the muscles at the side of the neck. First correct your posture, stabilise or fix your left shoulder down by taking your left hand to hold under your chair. Slowly lower your right ear to your right shoulder keeping your nose facing forwards throughout. This neck exercise stretches the neck muscles in the left side of your neck. The stretch may be felt anywhere from below the left ear, the left side of the neck and into the left upper shoulder. This stretch can be gently maintained for 30-45 seconds, slowly released and repeated a couple of times in a row if desired. Ear to shoulder stretch can be performed on both sides of the neck.

The nose to armpit stretch is a useful stretch for relieving the muscles that run from the head into the shoulder. First correct your posture, stabilise your shoulder girdle by grasping under the seat of your chair with your left hand and rotate your head towards the right, lowering your nose to your right armpit. You will feel a gentle stretch on the left side of your neck. This stretch can be gently maintained for 30-45 seconds, slowly released and repeated a couple of times in a row if desired. Perform this stretch on both sides of the neck.

The nose to opposite knee can stretch and relieve the muscles that run through the back of the neck into the top of the shoulder blade (these muscles lift the shoulder blade). Set your posture and stabilise your left shoulder down by taking your left hand to hold under your chair. Rotate your head slightly to the right and gently lower your nose towards your right knee. Nose to opposite knee stretch can be gently maintained for 30-45 seconds, slowly released and repeated a couple of times in a row if desired. Nose to opposite knee can be performed on both sides of the neck.

To stretch the muscles in your middle back between your shoulder blades, link your fingers together, roll your shoulders forwards and reach out in front of your body. Gently lower your chin to your chest to combine some additional neck stretch exercise.

To stretch your chest and assist good posture, link your fingers together behind your back. Raise your arms away from your back and lift your chest at the same time. You should feel a gentle stretch across the front of your chest.

Reset your posture to finish.

To complete your neck exercises, roll your shoulders in circles a couple of times, coordinate this action with your breathing and reset your posture with your spine straight and your shoulders relaxed and down.

 
 
 
Woodward Chiropractor | Therapeutic Exercise. Dr. Sarah Mabra is a Woodward Chiropractor.