Therapeutic Exercise

Stout Chiropractic combines great chiropractic care with exercise, stretching and complementary procedures to make sure that your spine not only feels better, but stays better. We work to design individual progressive programs to get you back to doing what is most important for you.

Wellness

The following stretches and exercises are good to do for your overall spinal health. We develop individualized exercise programs for each our patients when they are under care.

Spinal Stretches

NECK LATERAL

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. You can also do this exercise using your hand as resistance.

NECK STRETCHES

Bring your ear to your shoulder

Let your neck to sit in that position for 5 to 7 seconds

Force your ear toward your shoulder.

Feel the stretch of your neck muscle on the opposite side.

Same principle as the exercise before...

Bring head back as if you are looking toward the ceiling.

Feel the stretch in the muscles located on the front part of your neck.

If this exercise causes dizziness, fainting or loss of balance… STOP THE EXERCISE AND CONTACT YOUR PHYSICIAN.

Rotate your head toward your (R or L) shoulder and then

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.

KNEE TO CHEST

You start this exercise the same way like the partial sit up. Begin the exercise by drawing one of your knees to your chest, using both hands (only one foot is now on air). 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. This exercise stretches your glutes and back.

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.

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.

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.

Spinal Exercises

Strong muscles and good body tone help keep the spine in alignment, and training to keep the muscle toned assists in your spinal correction.

ISOMETRIC NECK EXERCISES

Put your hand on your forehead and force your forehead against your hand to provide resistance. You can do this in several sets of 6, 8, or 10 repetitions.

Place your hands on the back of your neck and force your head back while providing resistance with your hands.

Do these exercises in several sets of 6, 8, or 10 several times a day and you will be surprised at the amount of flexibility that returns in a couple of months.

You can also do these exercises with a stability ball. For neck flexion, stand facing the wall and hold the stability ball at forehead height. Use your neck muscles to push your forehead into the stability ball. Relax and repeat.

For neck extension, stand facing away from the wall and hold the stability ball behind your head. Push back of head into the ball.

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.

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.

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.

CRUNCH W/ STABILITY BALL

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.

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.

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.

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.

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.

Images Courtesy of:

University Orthopedics

Women's Health Magazine

Master of Muscle